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Fitness Tip#230 - October 19, 2012

Friday, October 19, 2012

3 Approaches To Improving Your Fitness And Reaching Your Goals (2 of 4)


Steady-State, Low Impact Workouts
For those who don’t have a need to build endurance or speed – and those who simply care about looking good– low-intensity, steady-state cardio is a good option.

For example, bodybuilders preparing for a competition or fitness models fine-tuning their bodies for a photo shoot might be mostly interested in losing body fat. For them, walking or biking would be an appropriate cardiovascular workout, allowing them to burn calories without draining energy they need to get the most out of their muscle-building exercises.

One way to improve recovery when lifting heavy 3-4 times per week is with light activity between workouts. But it’s important to take it easy during these sessions; don’t treat them like your intense, weight training workouts. Remember: Rest is a good thing. An example plan of attack:

Monday (Lower Body Strength Focus)

Squats - 3 sets of 3 reps, 2.5 minutes rest between sets

Hip Thrusts - 4 sets of 5-8 reps, 2 minutes rest between sets

Dumbbell Lunges - 3 sets of 10-12 reps, 1 minute rest between sets

Romanian Deadlifts - 4 sets of 8-10 reps, 1 minute rest between sets

Sprints – Five 40-yard dashes, 1 minute rest between each

Tuesday

30 to 40 minutes of brisk walking in the park or on a treadmill

Wednesday (Upper Body Strength Focus)

Weighted Chins - 4 sets of 4 reps, 2.5 minutes rest between sets

Barbell Push Press – 4 sets of 4 reps, 2 minutes rest between sets

Cable High Rows - 4 sets of 8-10 reps, 1 minute rest between sets

Incline DB Bench Press - 3 sets of 8-10 reps, 1 minute rest between sets

Face pills - 3 sets of 12-15 reps, 1 minute rest between sets

Thursday

20 minutes swimming laps

Friday (Full Body Strength Focus)

Deadlift - 3 sets of 4-5 reps, working up to a top set of 4-5, then dropping weight by 10% for 2nd and 3rd sets. 3 minutes rest between sets

Bulgarian Split Squats - 3 sets of 5 reps, 2 minutes rest between sets

DB Floor Press – 5 sets of 5 reps, 2 minutes rest between sets

Seated Cable Row - 5 sets of 8-10 reps, 2 minutes rest between sets

Sled pushes – 3, 1 minute rest between sets

Saturday – 60 minutes road biking

The cardio sessions on Tuesday, Thursday and Saturday should not be intense in nature – you should be able to carry on a casual conversation during these sessions. If you can’t it’s too intense and may cut into your recovery.


Have a great weekend!!!

"BRING IT X's 2"
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  Member Comments About This Blog Post:

GRACEISENUF 10/19/2012 12:21PM

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LIV2RIDE 10/19/2012 11:43AM

    I like the structure of your workouts. I wish Beachbody programs took that approach as well. I'm looking to do the P90X/Insanity Hybrid starting Dec but think I may tweak it a bit.

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MYBABYGIRLS 10/19/2012 11:23AM

    Thanks for sharing!

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Fitness Tip#229 - October 18, 2012

Thursday, October 18, 2012

3 Approaches To Improving Your Fitness And Reaching Your Goals (1 of 4)


There are a wide variety of cardio exercises, but in general, all of them fall into one of three categories. Probably the most well-known is slow, steady-state aerobic training, which includes activities like brisk walking, jogging, biking, and rowing.

At the opposite end of the spectrum are anaerobic workouts, which consist of short, intense bursts of energy. Sprints and high-intensity interval training – repeatedly alternating short bursts of energy with brief, low-intensity activity – fall into this category.

The third type of cardio workouts fall somewhere in the middle, balancing aerobic and anaerobic activities to achieve your fitness goals.

How do you know what type of cardio is best?

There’s no right answer for everybody. But if you begin by understanding your personal fitness goals, it’s easier to choose a plan that’s right for you.


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LIV2RIDE 10/19/2012 6:37AM

    I love cardio but I don't know how to take it easy. It's either all out or nothing. I am working on the slow steady state type of exercise. My goal is fat loss so I really need to master this. I don't lose much fat when I'm constantly exercising in the anaerobic zone most of the time.

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Fitness Tip#228 - October 17, 2012

Thursday, October 18, 2012

Why Exercise Programs Fail (Part 3)

The solution is a concept known as "periodization" or the secret to progression.
This is a term that refers to setting up your training into specific blocks of time (or periods), with each period focusing on a specific fitness quality. The goal is to periodize in a way that allows the qualities you develop to build upon one another, creating a system where each period is more effective because of the ones that came before--this is known as ”progressive programming.”

If you set up your programming in the right way, you're consistently making progress because each week you'll be utilizing qualities developed the week prior to that. Instead of a series of two-steps-forward-one-step-back cycles, you're making consistent, forward and direct strides towards your goal.

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Fitness Tip#227 - October 16, 2012

Thursday, October 18, 2012

Why Exercise Programs Fail (Part 2)

You see, your body is a tricky organism, and while variety definitely has a place, it's only truly effective if you structure that variety in a way that allows these programs to build off of each other. The truth is that in most cases, it's the opposite that occurs.

For example, if you perform a muscle-building program that utilizes very low reps, you'll increase strength in that rep range. (And, assuming volume is high enough, you'll gain mass). However, your strength endurance will drop--meaning, your ability to train effectively with high reps decreases.
After that program, you jump onto a fat loss program, and most of those programs require you to train with high reps; however, your body is now deconditioned with regard to such training. In order to do the program, you have to lighten your weights considerably. So, yes, you'll burn some fat, but you'll also get weaker.

You can see where I'm going with this. People seem to put a lot of thought (hopefully) into the program they choose--but all that consideration won't mean much if you don't put as much thought into the order in which you perform those programs.


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Fitness Tip#226 - October 15, 2012

Thursday, October 18, 2012

Why Exercise Programs Fail (Part 1)

That trick, simply, is to avoid the mistakes that most people make.
If you can manage to avoid some of the more common mistakes, I guarantee you'll see your progress skyrocket. And one of the biggest mistakes, by far, is a phenomenon known as program hopping--which is when clients move from program to program to program, often without even finishing them. So you do a muscle building program; then you want fat loss, so you do a fat loss program. From a logical perspective, that does make a great deal of sense and things should go well.


Regrettably, logic and physiology don't always play nicely together.
Here's the problem: when you jump from program to program, these training methods often vary from each to a very significant degree. Of course, on occasion, that works out well, and the "change" in stimulus can lead to increased metabolic disturbance and force an adaptation. Translation: you lose fat, gain muscle, or achieve both at the same time. (Yes, it is possible.)

more to come....


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MYBABYGIRLS 10/18/2012 11:33AM

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