Week 1: Resistance training focus: Circuit
Choose one exercise for each major muscle group. Go through the circuit, doing one set of each exercise and resting as little as possible. When finished, start at the beginning and repeat two more times. Choose weights that bring you to momentary muscle failure within 12 reps. This week, you'll work your entire body on three different days in a total-body workout. Rest between sets for only as long as it takes to set up your next exercises.
Cardio: Do four days of cardio, focusing on long sessions - 40 to 60 minutes - in a lower heart-rate range. Do one day of higher-intensity intervals for a change of pace. On the recreational cardio day, this is your chance to break away from the routine and engage in whatever activity you enjoy most. You can go for a hike, a long walk, even go dancing; the important thing is to have fun and share the experience with someone.
Week 2: Resistance training focus: Heavy
Work on the bodyparts indicated for each day. Choose three exercises for each major muscle group being worked and do four sets of 8 to 10 reps. Left heavy enough to reach muscle failure by the last couple of reps. Always use the first set of an exercise as a warm-up. This week you'll work each bodypart once in a split routine. Rest between sets will vary, depending on the bodypart being trained, but you'll probably need anywhere from 1-2 minutes to allow some some muscle recovery.
Cardio: This week, cardio sessions will remain at four; however, the emphasis is on higher-intensity training - keeping your heart rate up for a relatively short amount of time. Three workouts will be 25-30 minutes long at 80%-85% of your max heart rate, with one long, lower-intensity day thrown in for variety.
Week 3: Resistance training focus: High Reps
Work on the bodyparts indicated for each day. Choose three exercises for each major muscle group being worked and do three sets of 15-20 reps. Choose weights heavy enough to fatigue your muscles within the suggested rep range. This week you'll work each bodypart twice in a split routine. Rest between sets should last 60-90 seconds.
Cardio: Bumped up to five times this week, you'll train for 30-40 minutes at 70%-75% of your max heart rate during four of the sessions. You'll also do one session of higher-intensity intervals for 30 minutes.
Week 4: Resistance training focus: Supersets
This is where you work two muscle groups back to back with no rest. For example, when you train biceps and triceps, you'll do a set of dumbbell curls, then without rest, go straight into an overhead dumbbell extension. Work on the two bodyparts indicated for each day. Choose three exercises for each major group being worked and do three sets. Choose weights heavy though to reach muscle failure in 12 reps. Move quickly between exercises, resting as little as possible. This week, you'll train each bodypart only once. Take no downtime between sets here: Move right from one exercise to the other.
Cardio: Staying at five sessions this week, most cardio sessions will last 25-30 minutes and you'll train at 75%-80% of our max heart rate. Of course, one workout will consist of training at a lower intensity for a longer period.
Week 5: Resistance training focus: Circuit
Follow guidelines for Week 1.
Cardio: Sessions are similar. The only change is an extra day of cardio.
Week 6: Resistance training focus: Heavy
Follow guidelines for Week 2.
Cardio: Sessions are similar. The only change is an extra day of cardio.
Week 7: Resistance training focus: High Reps
Follow guidelines for Week 3. Bodyparts trained together will differ from Week 3.
Cardio: Sessions are similar. The only change is an extra day of cardio.
Week 8: Resistance training focus: Supersets
Follow guidelines for Week 4. Bodyparts trained together will differ from Week 4.
Cardio: Sessions are similar. The only change is an extra day of cardio.
Showing posts with label Exercising. Show all posts
Showing posts with label Exercising. Show all posts
Friday, November 13, 2009
Thursday, November 12, 2009
8 week to lose weight: Exercising to Lose Weight - 1 of 2
Hey you, the girl with the nice body and serious dedication to fitness. Yes, you! You work out all the time, you've been exercising for years, and even though you've noticed some great changes in your physique, you still want more, don't you? If it's true that the better shape you get in, the higher the bar rises for the shape you want to be in, then this is the workout for you.
Fast paced and progressively challenging, this eight week program focuses on increasing muscle tone and definition with an emphasis on wasting fat from your body. It's hardcore, serious and time-consuming. If you follow it - for the results it was intended to produce - be prepared to push your body beyond its comfort zone, further than you've ever taken it before. Be prepared to come out on the other side of eight weeks with a body that sets the standard rather than one that follows.
Eight the hard way
No doubt, this program will have you working hard, fast and often. It has to if it's going to be effective. Nothing good comes easy, but if you do it right, it may come a little quicker, and that's the premise of this workout. Eight weeks is a reasonable amount of time to commit to a serious exercise program without risking burnout, overload or boredom. It's time enough to see and feel your body transform, to reach new heights and realize more of your potential.
If you're looking for a way to lose 20 pounds or to build a fitness-competitor physique, we have to tell you, it's going to take longer than a mere eight weeks. It isn't going to happen in a couple of months, with this program or any other. But what you can expect is to have a stronger, leaner, shapelier body and to feel great about making the time and effort to achieve it.
Each week focuses on a different style of training, which helps to keep your body from becoming accustomed to a particular workout or set of exercises. You'll do circuit, heavy, high-rep and supersets training, repeating the cycle - with few changes - the last four weeks. The cardio portion of the program is progressive, geared to increase in not only frequency, but duration and intensity, as well. This is to kick your body into fat-burning mode, especially in the last few weeks when your metabolism is already burning hotter.
When doing the cardio intervals, follow the suggestions for the work-recovery ratios. For example, on a day where you do 30 minutes at 1:1, this means you warm up for five minutes, bump up the intensity for one minute (work), then bring it back down for one minute (recovery). During the work portion of the session, raise your heart rate to 80% - 85% - or higher, depending on your level of fitness - then drop it back down to 60% - 65% during the recovery phase. You can also extend the work-to-rest periods, as long as they're kept even. So if you'd rather, you can work at a high intensity for two minutes and then recover for two minutes. Or bring those numbers down if you prefer.
The fine print
Don't neglect flexibility training. To help keep muscles supple, reduce the risk of injury and help maintain joint health, warm up for 5-10 minutes with a low-impact activity and then begin your stretch session. Two days of flexibility training are automatically built in. If you'd like to devote more time than that allotted to this part of your training, by all means, go right ahead.
You'll also notice three days during the eight weeks designated as rest days, where you have the day off completely. Don't train on these days - at all. Instead, take the time off to reflect on your level of dedication thus far and appreciate the downtime. Probably your most highly anticipated day will be the dietary cheat days, of which there are three. On these days, you have license to eat whatever you want, within reason. Bon appetit!
When doing resistance and cardio training on the same day, lift first. Hit the weights when your muscles are fresh to reduce the risk of injury. Follow the 90-minute rule: Keep your workouts under 90 minutes in length. As long as you spend your time wisely, you should be able to accomplish all the goals for each day within the time frame. And of course, we can't say it enough: Make sure that you take the time to stretch your muscles to reduce injury and soreness.
Fast paced and progressively challenging, this eight week program focuses on increasing muscle tone and definition with an emphasis on wasting fat from your body. It's hardcore, serious and time-consuming. If you follow it - for the results it was intended to produce - be prepared to push your body beyond its comfort zone, further than you've ever taken it before. Be prepared to come out on the other side of eight weeks with a body that sets the standard rather than one that follows.
Eight the hard way
No doubt, this program will have you working hard, fast and often. It has to if it's going to be effective. Nothing good comes easy, but if you do it right, it may come a little quicker, and that's the premise of this workout. Eight weeks is a reasonable amount of time to commit to a serious exercise program without risking burnout, overload or boredom. It's time enough to see and feel your body transform, to reach new heights and realize more of your potential.
If you're looking for a way to lose 20 pounds or to build a fitness-competitor physique, we have to tell you, it's going to take longer than a mere eight weeks. It isn't going to happen in a couple of months, with this program or any other. But what you can expect is to have a stronger, leaner, shapelier body and to feel great about making the time and effort to achieve it.
Each week focuses on a different style of training, which helps to keep your body from becoming accustomed to a particular workout or set of exercises. You'll do circuit, heavy, high-rep and supersets training, repeating the cycle - with few changes - the last four weeks. The cardio portion of the program is progressive, geared to increase in not only frequency, but duration and intensity, as well. This is to kick your body into fat-burning mode, especially in the last few weeks when your metabolism is already burning hotter.
When doing the cardio intervals, follow the suggestions for the work-recovery ratios. For example, on a day where you do 30 minutes at 1:1, this means you warm up for five minutes, bump up the intensity for one minute (work), then bring it back down for one minute (recovery). During the work portion of the session, raise your heart rate to 80% - 85% - or higher, depending on your level of fitness - then drop it back down to 60% - 65% during the recovery phase. You can also extend the work-to-rest periods, as long as they're kept even. So if you'd rather, you can work at a high intensity for two minutes and then recover for two minutes. Or bring those numbers down if you prefer.
The fine print
Don't neglect flexibility training. To help keep muscles supple, reduce the risk of injury and help maintain joint health, warm up for 5-10 minutes with a low-impact activity and then begin your stretch session. Two days of flexibility training are automatically built in. If you'd like to devote more time than that allotted to this part of your training, by all means, go right ahead.
You'll also notice three days during the eight weeks designated as rest days, where you have the day off completely. Don't train on these days - at all. Instead, take the time off to reflect on your level of dedication thus far and appreciate the downtime. Probably your most highly anticipated day will be the dietary cheat days, of which there are three. On these days, you have license to eat whatever you want, within reason. Bon appetit!
When doing resistance and cardio training on the same day, lift first. Hit the weights when your muscles are fresh to reduce the risk of injury. Follow the 90-minute rule: Keep your workouts under 90 minutes in length. As long as you spend your time wisely, you should be able to accomplish all the goals for each day within the time frame. And of course, we can't say it enough: Make sure that you take the time to stretch your muscles to reduce injury and soreness.
Monday, November 2, 2009
Expect exercising results with consistent results
In six weeks you could lose 4 to 6 percent body fat, and over twenty inches overall, if you are dedicated to doing at least thirty minutes of cardiovascular work four to six days a week, following a weight-lifting program two or three days a week, and sticking to a strict yet sensible nutrition plan. But I want you to keep in mind that sculpting your body, gaining muscle, and losing body fat requires consistency and determination to achieve optimal results. When you expect instant results (such as after just one week of hard work), you set yourself up for disappointment and potential failure.
Set realistic goals: Follow the "S. M. A. R. T." concept and set goals that are Specific, Measurable, Achievable, Realistic and Timely. If you've been a couch potato for the last year, don't jump right into an advanced program or you'll be in over your head. If you exercise regularly, don't start with a beginner program that provides little challenge or you'll quickly become bored. Setting realistic goals will help prevent the all-too-common tendancy of starting something you either can't or don't want to finish.
Write it all down: What are your specific goals? How do you plan to achieve them? Why do you want to achieve them? Have you established a realistic time frame? Make sure you've thought through your plans and strategies, and aim to revisit your plans each day. Seeing your goals on paper will help keep you motivated and focused. In addition, keep a food and exercise log. The only person you're accountable to is yourself. If you're not seeing the results you want within a reasonable time frame, review your food and exercise log and try to determine what you might need to change. If you follow a program religiously, hitting a plateau may be a sign that you need to progress to the next level. Don't forget - to achieve amazing results you should follow a perfect combination of good nutrition, cardio & weight lifting exercises.
Measure yourself to stay motivated and keep track of your results: Before you start a weight lifting exercising program, first take tape measurements and photos of yourself. You need to have a way to measure your progress, and the numbers on a scale are often misleading when you start to incorporate resistance training into your routine. The reason for this is that muscle weighs more than fat, and once on a new program, you may weigh more but go down a clothing size. Make sure you measure biceps, forearm, shoulders, waist, hip, upper & lower thigh, and calf and that you are consistent with the sites you measure so you get a true reading each time!
If you have the ability to measure your body fat before starting a program, that is a great measurement of progress as well. Find a piece of clothing that you want to fit into again, or to pin up an inspirational photo of yourself (or a figure you emulate). Keeping written records will keep you motivated.
Avoid the overtraining syndrome
Always remember that sometimes less is more when it comes to working out. It's so inredibly important to have at least one rest day a week when your muscles and cardiovascular system have a chance to recover, repair, and rebuild. Overtraining can no only cause injuries and exhaustion, but it can also be the cause of either increased or decreased appetite, abnormal sleep patterns, and a compromised immune system. And please, relaxing activities or hobbies such as hiking, biking, or yoga do not qualify as taking time off. Your day off is meant to be exercise-free!
Set realistic goals: Follow the "S. M. A. R. T." concept and set goals that are Specific, Measurable, Achievable, Realistic and Timely. If you've been a couch potato for the last year, don't jump right into an advanced program or you'll be in over your head. If you exercise regularly, don't start with a beginner program that provides little challenge or you'll quickly become bored. Setting realistic goals will help prevent the all-too-common tendancy of starting something you either can't or don't want to finish.
Write it all down: What are your specific goals? How do you plan to achieve them? Why do you want to achieve them? Have you established a realistic time frame? Make sure you've thought through your plans and strategies, and aim to revisit your plans each day. Seeing your goals on paper will help keep you motivated and focused. In addition, keep a food and exercise log. The only person you're accountable to is yourself. If you're not seeing the results you want within a reasonable time frame, review your food and exercise log and try to determine what you might need to change. If you follow a program religiously, hitting a plateau may be a sign that you need to progress to the next level. Don't forget - to achieve amazing results you should follow a perfect combination of good nutrition, cardio & weight lifting exercises.
Measure yourself to stay motivated and keep track of your results: Before you start a weight lifting exercising program, first take tape measurements and photos of yourself. You need to have a way to measure your progress, and the numbers on a scale are often misleading when you start to incorporate resistance training into your routine. The reason for this is that muscle weighs more than fat, and once on a new program, you may weigh more but go down a clothing size. Make sure you measure biceps, forearm, shoulders, waist, hip, upper & lower thigh, and calf and that you are consistent with the sites you measure so you get a true reading each time!
If you have the ability to measure your body fat before starting a program, that is a great measurement of progress as well. Find a piece of clothing that you want to fit into again, or to pin up an inspirational photo of yourself (or a figure you emulate). Keeping written records will keep you motivated.
Avoid the overtraining syndrome
Always remember that sometimes less is more when it comes to working out. It's so inredibly important to have at least one rest day a week when your muscles and cardiovascular system have a chance to recover, repair, and rebuild. Overtraining can no only cause injuries and exhaustion, but it can also be the cause of either increased or decreased appetite, abnormal sleep patterns, and a compromised immune system. And please, relaxing activities or hobbies such as hiking, biking, or yoga do not qualify as taking time off. Your day off is meant to be exercise-free!
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