Weight Loss and Lean Muscle...

My first post in a while as I have had several happenings going on the last couple months, so for that I apologize. Its time to switch the workouts up a bit and lets try something new, hopefully if this relates to you then you will try it also

For the longest time I would hit the gym and weight train 3 to 4 days a week and on my off days it was just boring old cardio. Well, I am tired of this routine so decided to attack a routine that could potentially allow me to lose weight because of my goals I set for my Body By Challenge while also gaining lean muscle, all at the same time, in one workout! This is going to be great! Click Read More below

CIRCUIT TRAINING

Circuit by definition is a journey all the way around with a common ending. Translate that into our workouts and we will be moving around body parts to complete our circuit. I am sticking with 3 to 4 exercises per circuit and will attempt to perform 3 rotations.

Circuit training is great because it really gets your heart rate pumping, helping burn fat and calories and it adds the physical stress of weight training to tear down muscle fibers for rebuilding. Now, leave your ego at the door because you will have to use less weight than normal for the simple fact that you will be exhausted and continuous movement, so don't focus on the pounds....focus on the reps! Slow, controlled and correct lets shoot for at least 15 to 20 on our first rotation, maybe 12 to 15 on the second and lets hope we can get at least 10 to 12 by the time we are finished.

Do exercises back to back without rest until the end of the circuit, then rest a minute or 2 minutes and start again! This beats the heck out of 30 minutes on a treadmill and should burn more calories as well.

As an example, here is a circuit I have performed. Switch it up to your likings, you can plug in different exercises as needed and still have a great workout.

Chest / Shoulders

Incline Dumbell Bench Press
Dumbell Seated Shoulder Press
Chest Flys
Side Laterals

I would then maybe set up a circuit for Biceps and Triceps and perform that circuit in the same manner. Within 20 to 30 minutes you have a great workout, and a great cardio session all at the same time. If your really up for a challenge, put together a full body circuit! I will ease into that one myself.



Rockin the Body By Challenge! Click for more information

 Move from one movement to the next with no rest (keep breathing LOL). You will be amazed at how much this will increase your heart rate. Just use this example for other body parts and plug in your favorite exercises.

I wish you the best of luck, and feel free to keep me posted on your progress!