Need to lose the pot belly? Want a leaner physique? This workout will get you in shape in no time.
Working out each of the large muscle groups once a week is a popular method used by bodybuilders and is somewhat effective for building muscle. If your goal is to burn fat, than I suggest changing over to full body workouts. It is possible to burn over 2000 kcals in this type of high intensity workout. Incorporating traditional and functional training methods has proved to be very effective at increasing athleticism and fitness levels of people in all age groups.
When doing this type of workout, it is better to go from the small to the larger muscle groups. This will aid in injury prevention and progress of fitness level. Think PUSH, PULL and LEVEL CHANGE. THE PUSH muscles include the chest, shoulders, triceps, and every stabilizer and fixator type in between. THE PULL muscle group includes the lats, traps, biceps and every little muscle in between. LEVEL CHANGE or leg muscles are the largest of the muscle groups and are also known as the engine of fat burning. These muscles can take a serious pounding and need to be worked as much as possible at varying levels of intensity throughout the week. Core strengthening, full body exercises should be done during every routine. I have always suggested adding a day or two of stretching with isolated core strengthening. Just like they say, a tree is only as strong as its trunk. So is our body.
Doing variations of the push up is a great way to incorporate the core into THE PUSH phase of your circuit. I like incorporating the medicine or swiss ball into my routine as much as possible. Many underestimate the effectiveness of this classic exercise. It has been called the most underrated exercise and is something that you can do almost anywhere. If you are advanced, I suggest PLYOMETRIC PUSH UPS to start round 1 of your circuit. This explosive power type movement will help you attain amazing strength increases in a very short amount of time. I always prefer doing explosive movements first. They take the most concentration, strength and technique. It is common knowledge within the strength and conditioning community that as you fatigue and or lose focus, your chances for injury increase so remember to always do power movements first.
For the first round of THE PULL type of exercises, I suggest wide grip inverted pull ups. This is a great way to stretch and strengthen the scapula stabilizers. This movement is aimed at the upper back and is great for correcting bad posture.
LEVEL CHANGE movements burn the most calories. Working the largest muscle group should be done last in the circuit. We should always incorporate squats into our routine. Why? Because they are hands down the best exercise for burning calories, fat, and building muscle. Since it is best doing explosive power movements first, I suggest doing squat jumps. This exercise is great for building strength and stamina. Even people who are in great shape can be humbled by this exercise.
For best results, all 3 of the exercises should be done for 30 to 90 seconds each continuously with no break. For most, 60 seconds is very effective. After completing the circuit of THE PUSH, THE PULL, and THE LEVEL CHANGE 3 to 4 times, move on to rounds 2 and 3. This type of workout should last about an hour and will kick your ass every time. For the most effective fat burning method for anyone over thirty, this circuit should be done every other day with light cardio in between to allow for recovery. You may find yourself to be ravenously hungry during the day when doing these types of workouts. If that is the case, remember you really are what you eat, so feed the machine wisely.
Chris Keith is a fitness expert with over 14 years experience in changing physiques and improving the health of his clients. He has worked with people at all levels of fitness and has dedicated his life to improving the lives of others by providing a practical and effective no-nonsense approach to health and fitness. If you want to improve your quality of life and results are what you are looking for, Chris is the personal trainer in San Diego to contact.
Contact Chris at: 619.840.9099 or www.bootcamp619.com
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