Rotate Muscle Groups

Circuit training is an ideal method for simultaneously improving strength, mobility, and stamina. 

The format utilizes strength exercises that focus on a particular area of your body: upper body, core and trunk, lower body, and full body. The key to optimizing core training is to alternate your workouts, allowing each body region to rest for two to three days before repeating the workout. During the off days, those specific muscle areas will recover and grow stronger. Do exercise each area more than once a week though; otherwise the muscles will have no reason to grow stronger.

Here's an example:
Day 1
Chest and Biceps
Day 2
Legs and Abdominals
Day 3
Rest
Day 4
Back, Triceps and Abdominals
Day 5
Shoulders and Traps
Day 6
Rest
Day 7
Repeat cycle
There will always be a part of your body that will be repeated twice a week as you rotate the cycle.
Questions, answers, leave a comment.
Till next time,

Weight Training Tips For Muscle Definition

If you intend to look lean and defined, it is time for you to change the workout. 

So here are some tips on your weight training to slice up your body. Try this workout for six weeks along with a high protein-low carb diet.

Tip#1. Pick up the pace!

This is not the time when you are trying to set your personal bests in each lift. So, longer rest periods are not as important than they might have been at other points in your training cycle. 45-60 second rest periods are the ticket here.

Tip#2. Pick up the reps!

When you consider that your calories are going to be down a bit and you are going to be doing more cardio, for safety and common sense, up your reps a bit-12-20 for this period.
You don't want to risk injury and upping the reps means less weight and less risk, but not less intensity.

Tip#3. Use some higher intensity techniques in your training!

Maybe some supersets or drop sets would be in order, again keeping in mind that you want to keep the reps up.

Questions? Leave a comment.

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Food For Pounds

A healthy diet is an important part of any fitness program to obtain your fitness goals. Thus a few tips to obtain maximum benefits.

Protein:
Eat more than you need ( 1.2 Grams per pound of body weight) Some evidence suggests that those of us who lift weights can benefit by eating around 0.73 grams of protein per pound ( or 1.6-1.7 grams/kilograms) of body weight per day. More than this, it is suggested, is a waste. Your goal should be to eat a lot more protein than you need for muscle-building (i.e., protein synthetic) purposes. This will encourage your body to promote maximum muscle gain, while harnessing your fat-burning drive train.

Carbohydrates:
Once you`ve figured out how much protein to eat...
Carbohydrate- sugars and starches- the most direct source of glucose (blood sugar) in the diet. Glucose is the most important fuel source in your body. Your body`s total supply of glucose determines whether you`re getting leaner or fatter with each passing moment.

Fat:
Forget about avoiding fat, it`s everywhere. Just try to eat the most healthy proteins and carbohydrates available. For proteins, I recommend fish, turkey breasts, chicken breast, roast beef,whole grains, beans, egg whites as well. For carbs, you can go for brown rice, fresh vegetables, fruit, and potatoes. Stay away from foods like cheese or butter. Also avoid using vegtable oil. Look for alternatives to avoid the bad fat, saturated fat. Healthy foods provide you with good fat, polyunsaturated fat, essential fatty acids .

Follow these guidelines for choosing protein and carbohydrates and you wont need to worry about fat. Also, try using supplements for timesaving benefits.

Till next time,

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