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What we need to know about muscle hypertrophy

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In the last training post we talked about muscle fibers and how they play an important role for any fitness goal, today we´re going to talk about how those two types of muscle fibers are related to hypertrophy which is something we need to understand for muscle growth if we want to get the best results.

There are 2 types of hypertrophy which are  sarcoplasmic and myofibryllar. The 2 of them are related to the muscle fibers because depending of the rep range we are working is how we target each of them.

In sarcoplasmic hypertrophy the muscle increase in size because more fluid gets into the cell, we target slow twitch muscle fibers which are type 1, working around the 12 to 15 reps per set or more. If we want to get “the pump” this is where you need to focus on, this is also the most common rep range and the one we´ll see a lot more on gyms.

Since we are lifting light weights for high reps we can use the 3 types of exercises; bodyweight, compound and isolation (I´m writing a post for each).

This type of hypertrophy makes us a slave to the gym, we need to be training to hit the muscle otherwise we lose it. Is easier and faster to gain muscle and to look big with this one but if we take some time off the gym we lose those gains.

In myofibryllar hypertrophy the muscle cell increase in number, we target fast twitch muscle fibers which are type 2, working around the 5 to 8 reps per set. If we want to build lean dense muscle this is where we need to focus on.

Since we are lifting heavy weights for low reps we can use bodyweight and compound exercises which are the ones we can lift heavy weight, with isolation we can´t lift heavy because we can get injured.

This type of hypertrophy takes more time to build and to get big but it´s there to last,  we can take some time off the gym and it will take longer until we lose that muscle. What we need to consider is that here we are working our central nervous system and it takes more time to recover.

If our goal is only to gain strength we need to work on the 5 to 8 rep range which is type 2 or fast twitch muscle fibers if our goal is to get muscle mass faster we need to work on the 12 to 15 rep range which is type 1 or slow twitch muscle fibers. The best option for muscle growth is to work on both creating a program that focuses some days on sarcoplasmic hypertrophy and other days on myofibrillar hypertrophy or creating a program where we can combine both in the same workout.

When we combine both types of hypertrophy we make sure that we build lean dense muscle which takes longer but also last longer and we get “the pump” to look bigger, this also help us design workouts with high volume which is also key for muscle growth, there are many variables that come into play (we´re going to talk about all of them in separated posts for each) and that we need to consider to make sure that we give our muscles the stimulus they need but also enough recovery to grow.

We also need to consider that muscle growth is the results of the right stimulus, recovery and also proper nutrition which we´re going to talk about in a separate post.

It would so much to me if you share this post with your friends and family and if you follow me on Twitter and Facebook, together we can help millions live a better life.

Pam

Training

What we need to know about muscle fibers

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Losing weight and getting in shape is one of the most common goals and then building an amazing physique, if you´ve been on this industry for a long time you know that every year new trends come out just like diets, some people prefer to stick with the basics while others love to try every new workout program, routine or technique.

We don´t need to follow trends, we need to understand how our body works and which tools we can use to achieve our goals, muscle fibers are one of the most important stuff we need to know and understand if we want to get the best results with our program.

We have two types of muscle fibers which are type 1 and type 2, knowing how this two types of fiber works and how you can hit them or target them is key to creating workout programs that lead to our goals.

Type 1 muscle fibers or slow twitch muscle fibers are target with light weights , high reps and short rest periods around the 12 to 15 reps and 30 to 60 seconds rest. This fibers are more efficient at using oxygen and they fire slowly and they can go for long periods of time before they fatigue, this fibers are more useful in marathons, swimming long distances or any activity that follows a steady state pace for long periods of time. This are used for steady state cardio.

Type 2 muscle fibers or fast twitch muscle fibers are target with heavy weights , low reps and long rest periods  around the 5 to 8 reps and 2 to 5 minutes rest. This type of fibers are able to fiber faster generating short burst of power, speed or strength and they fatigue more quickly. This are used for HIIT cardio type of training.

In fitness there are so many different goals and getting in shape is just one of them, improving body composition must be our ultimate goal but we can also gain muscle, improve overall performance, increase strength, increase endurance, etc.

The reason why some people are better in certain sports is because we´re all different and the combination of muscle fibers in each of us have an impact on our performance making us better at some types of activities but practice and our daily habits also play an important part on overall performance.

Knowing the combination of muscle fibers we possess and having a clear goal makes it possible for us to design a workout program that get us the results we´re looking for by considering our genetics and making use of them in the best way possible and not as an excuse.

If you are an professional athlete then it´s best to focus on your sport otherwise for normal people like me is not only about looking great is also about performing great in our daily activities so we our goal is to improve body composition and improve overall performance but we don´t need to get to any extreme is about getting in our best shape possible and for this we need to work both types of muscle fibers and this can be done with both types of training, cardio and resistance.

As you can see things can get really complex, whether we use this information or not depending of our goals is important that we understand how our body works at least the basics so that we can design a workout program that works for us. There are so many different programs out there which will give us results for a period of time but creating a personalized program for each of our goals based on our body and what we love will get us higher, it´s not the same to buy programs and depend of those than to have the information we need to create our own.

It would so much to me if you share this post with your friends and family and if you follow me on Twitter and Facebook, together we can help millions live a better life.

Pam

Training

The benefits of resistance training

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Do you lift weight or are you afraid that you will gain too much muscle and get big?

Many of us are afraid of lifting weights and doing resistance training because we will get big, especially girls, fortunately this is wrong we won´t get big (unless that´s your goal which we will talk about how to do it in other post) but we will look lean, and toned. We think too much about this that we forget all the benefits for overall health that resistance training has to offer.

We know that resistance training gives the stimulus our muscles need to grow and get stronger, if we want to build an amazing physique resistance training is key there´s no other way to achieve a physique that looks lean, toned and strong without giving our body and muscles the stimulus they need.

There are different variables and training techniques we can use to get the type of physique we want (we´re going to see more in depth in other posts) so we need to have a clear goal so that we can design the best workout program.

As we get older we start losing muscle mass so we need to make sure that we build lean muscle and maintain it to avoid this loss as we age, it also increases bones mineral density which keeps our bones strong and improves physical performance on daily activities, it increases metabolism, improves body composition, helps us prevent injuries and chronic pains and as we see our body changing and getting leaner it bust confidence, increases self-esteem and helps lower anxiety and depression, it also slows and even reverse aging factors.

As we get older we are more susceptible to accidents and injuries so resistance training is a way to make sure that we not only look strong but that we´re actually strong, as cardiovascular exercise has many amazing benefits beyond fat loss and weight management which includes our brain and heart, resistance training also has a lot of amazing benefits that go beyond looking lean which include strong bones.

Resistance training can get really complex if we talk about all the training variables and advance techniques (we´re going to talk about them on separate posts) we can use to make our workouts fit our goals but if our goal is only to get in shape, sustain it and for health reasons we can keep our programs really simple what we need to consider is that both cardio and resistance have great benefits for health so if we can find ways to use them both not necessarily the same day that´s the way to go.

We don´t need to go to a gym if we don´t want, we can get a really good workout with bodyweight exercises and if we want to add more volume we can add compound exercises. Going to a gym when we´re out of shape or starting in fitness is very overwhelming, we don´t feel good and don´t have the confidence so we can start at home with minimal equipment.

Making our programs based on resistance training is the best option, if we over do it with cardio we can lose muscle and that´s not what we want so we need to create the resistance part of our program based on our goals first, then we add cardio to help us achieve our goals faster and also to get those benefits.

If our goal is health and living a better life then keeping things simple with just a few exercises done correctly with the right amount of intensity and effort is all we need, we can get a great work in 45 some days resistance and other days cardio or we can do them both and have an amazing workout in 60 minutes by doing 15 to 20 minutes of cardio and 40 to 45 minutes of resistance training. If you love working out like I do you can work out every day just making sure that you have enough rest and recovery which we´re going to talk about in future posts.

It would so much to me if you share this post with your friends and family and if you follow me on Twitter and Facebook, together we can help millions live a better life.

Pam

Fitness goalsTraining

Training tools for muscle growth

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Building muscle takes time, we need to be patient but if we want to gain muscle while staying lean we need to pay close attention to our workout program, nutrition and sleep so that everything is working together making sure that we are able to gain muscle without gaining too much fat.

For training there are two training tools that we need to consider which are:

Resistance training

We know that lifting weights is key for any program and for muscle growth we need to focus on both types of hypertrophy (click here if you want to learn about hypertrophy) so we need to work on the 6 to 8 rep range with bodyweight and compound movements and we also need to add isolation exercises to work in the 10 to 12 or even 15 reps.

We also need to consider volume, since we are eating more we can add more volume to our workouts to give our muscles the stimulus they need to grow, if we combine both types of hypertrophy we will be working with enough volume and we also need to consider the frequency which is one of the variables of training, (click here to learn more about this variable) for muscle growth working each muscle 2 times a week gives us the best results.

Cardio training

Some of us hate cardio and as we´ve seen in other posts it´s not the best way to lose fat and of course we can skip completely for muscle growth but we can´t deny that it has amazing benefits for health and it can help us recover from our workouts so if you still want to add cardio to your workouts you can do 20 to 30 minutes of steady state.

Another way we can use cardio is by practicing any sport, from soccer, basketball, boxing, swimming, jump rope. It can also help us burn some calories so it gives us the freedom to eat a little more.

As for any fitness goal we need to make sure that we´re working as hard as possible in the gym, we need to make every rep count and every workout count, the more effort we put in every work the better the results, we need to give our all if we want amazing results. Remember that our results go in direct proportion to our effort, hard work and consistency.

When we combine both types of hypertrophy with moderate volume and frequency we got the right workout program for muscle growth but we can´t forget that our nutrition needs to be in point, we need to give our body enough nutrients to recover and grow. Exercise gives our body and muscle the stimulus to grow and nutrition give our body the nutrients to repair, and grow and sleep is necessary also to recover and grow.

If we don´t get this 3 principles of fitness right we won´t get the results we´re looking for, I know it may be a lot of information but our goal is that you understand how things work so that you can design your own programs for any fitness goal, you can follow our Ultimate Muscle Growth program that we created considering the 5 principles of fitness and applying all the information we share, it´s all laid down there you only need to put the hard word and be consistent.

It would mean so much to me if you share this post with your friends and family and if you follow me on Twitter and Facebook, together we can help millions live a better life.

Pam

Training

Training tools for fat loss

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Have you tried any of those commercial weight loss programs? Did you get results? Were you able to maintain those results for a long time?

The truth is that those programs are designed to give us results as fast as possible without considering if it´s the best way to do it and it´s really hard to maintain the results. You may have gone to the gym and spend hours on cardio machines doing long sessions of steady state cardio of maybe you tried some aerobics class and ended up hating it.

Cardio is not the best training option for fat loss, yes it burns more calories while we are doing it but it´s not our goal. We want to improve body composition, we want to have the right amount of lean muscle mass and body fat so that we look great and for this we need to focus on weight training even when our goal is fat loss, the best training tools for fat loss are as follow:

1. Resistance training

We need to do resistance training meaning weight training at least 4 days a week focusing on maintaining strength so that we make sure that we maintain as much muscle as possible so we need to work with bodyweight and compound exercises in the 5 to 8 rep range.

2. Cardio training

We add some cardio exercise the 3 days left or at least 2 days a week to help us burn some extra calories so that we can achieve our goal a little faster. We can do steady state cardio or HIIT depending of our levels, if you are starting on fitness and you are out of shape the best option is steady state and then try HIIT, if you have been working out for some time you can go with HIIT which is considered to be the best cardio option for fat loss or we can combine both.

For any fitness program we need to consider our goal first and understand how stuff works, most people when they think about weight loss, fat loss or getting in shape is about cardio or aerobics, those are the first type of exercises that come to mind but as you can see we need to focus more on weight training otherwise we will lose muscle mass and look skinny which is not what we want.

Considering this 2 training tools for fat loss we can create a simple and effective plan that will not only help us get in shape but also will improve our life by increasing self-confidence as we get results.

For someone who hates exercising this can be the hard part because we need to put the hard work, there´s no other way to get in shape we need to exercise (we can lose weight with diet only but it´s not recommended) but following this tools we don´t need to spend hours in the gym, with 45 minutes we can get an effective workout we just need to make sure that we´re working hard, with the right effort without getting our ego get in the way.

If you´re only looking for a fat loss program to get in shape and one in which you can maintain the results just click here and you´ll have a fat loss program we created considering the fat loss principles post, training tools for fat loss and nutrition tools for fat loss posts.

You can start today by reading all the posts you need and getting everything ready to start your fitness journey tomorrow, there´s no need to wait until next Monday or next Month or for New Year’s Resolutions, start today.

It would so much to me if you share this post with your friends and family and if you follow me on Twitter and Facebook, together we can help millions live a better life.

Pam

Training

The benefits of cardio training

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Do you go to the gym and do long sessions of cardio? or do you prefer HIIT?

Many of us think of cardio as the best tool to lose fat which is not exactly right and we tend to forget all the amazing benefits it has for our health.

We all know that cardio helps us improve our endurance and overall fitness level it help us get in shape and stay in shape. Daily physical activity is important, if we want to be healthy we need to exercise our heart and brain we´ll thank us for doing it and we´ll feel a lot better every single day. Most of us do not get the amount of exercise recommend which is between 120 to 150 minutes per week, if we divide those 150 minutes into 7 it´s around 20 minutes daily we can all schedule 20 minutes every day to do some physical activity it can be as simple as taking a walk if we´re starting.

Some diseases and health issues had increased in the past years, the less we move and more sedentary we become the more health problems we face, it´s not only about obesity and overweight also depression, anxiety, alzheimer, cardiovascular diseases are also related to a lack of exercise.

It blows my mind how we do not prioritize our health until it´s too late, until we feel bad or realize that something is wrong so we go to the doctor and take some pills hoping to get better which actually only treat the symptom but we got everything in our hands and we can prevent many health problems just by changing our lifestyle.

Doing some exercise for at least 20 minutes every day has a lot of amazing benefits which include improving our mood, keeps our brain healthy and avoid the risk of dementia, parkinson, azlheimer, studies show that cardio reduces decline in brain functioning and increase the growth of brain cells, it improves memory, it helps with depression and anxiety and we can get some of those benefits right after we´re working out and when we´re done like improving our mood, we feel a lot better when we finish and if we do it consistently we get the benefits in the long run.

Cardiovascular exercise is great for our heart it increases blood and oxygen flow throughout the body, we cannot forget that our heart is a muscle. It helps lower blood pressure, it increases oxygen in the muscles which helps them recover and work harder.

Cardio is a great tool to help us lose fat, get lean and stay lean if we use it correctly, it may not be the best option but it help us achieve our goals faster. If we go to a gym we´ll see most people on the treadmill, bicycles or other cardio machines doing long and boring sessions, this type of cardio workouts are called steady state where we go for at least 30 minutes usually from 45 to 60 minutes at a low to moderate intensity depending of our level for the entire time.

Another type of cardio is HIIT (high intensity interval training) this means that we do an exercise for example sprints for 10 to 30 seconds as hard as we can and we rest for 30 to 60 seconds and we repeat it for several times.

Studies show that HIIT burns more fat than steady state cardio and there are studies that show that HIIT can also increase lean muscle mass so if we consider this studies HIIT is the best option for fat loss and to stay lean.

So how does HIIT help you burn more calories than traditional steady state cardio? The answer is EPOC. Actually if we compare the calories burn on each type of exercise (HIIT and steady state) we´ll see that we burn more calories with steady than with HIIT, but the benefits of HIIT come after we are done with our workout. Once we´ve finished our HIIT session our body´s metabolism stays high burning more calories for some period of time, this is called excess-post- oxygen consumption. It´s the amount of oxygen your body needs to get back to normal.

Doing some physical activity is important at least 5 days a week, HIIT is a great option or doing 20 minutes of an intense session is also great, if you´re starting you need to start small, going for a walk at least 5 minutes at your own pace and start increasing the intensity and time, it needs to be challenging so stop what you´re doing and go for a walk.

It would so much to me if you share this post with your friends and family and if you follow me on Twitter and Facebook, together we can help millions live a better life.

Pam

Training

Differences between cardio and resistance training

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We all know that exercise has many benefits but we need to understand the difference between cardiovascular and resistance training.

Many of us think of cardio as the way to get lean, to get in shape and to lose weight we think we need to do it if even when those sessions are long and boring. This is not completely true, cardio is not the best way to lose fat and get in shape or stay in shape, it is helpful if we use it the right way but it´s not necessary so if your goal is only to lose fat and look good physically you can skip it but cardiovascular exercise has incredible benefits for our health which we will talk about in the next posts.

The reason why many people in the industry make us think that cardio is a great tool for fat loss is this there are research that shows that one hour of cardio compared to one hour of resistance training burns more calories while we are doing it so, thinking about weight loss as calories in and calories out if we want to lose fat  we need to do cardio to burn more calories right?

Not so fast, … with all types of exercise we send signals to our body and our body will respond accordingly to that signal. With cardio we are sending the message to our body to become more efficient at using calories.

If we´ve been spending the last years without doing any exercise, the moment we start working out it will feel like hell, we´ll be so tired and we´ll burn a lot of calories but with time if we continue doing the same exercise, for the same amount of time at the same intensity it´ll become easier and easier and our body will burn less calories every time we do it. If cardio is the only exercise we do, we may start losing muscle and now that our body has adapt to that activity our metabolism slows down.

After following a weight loss program based on cardio for a long period of time we´ll need to do more exercise and eat less to sustain our results this is why  it´s almost impossible to maintain the results when we stop the program.

With resistance training the signal we are giving to our body is to get stronger, when we are doing resistance training we are giving a stimulus to the muscles and that stimulus let our body knows that it needs those muscles so it needs to get stronger and grow to be able to make it through the next workout. This increases our metabolism because our muscles need more energy. If we want to get in great shape and sustain it without too much effort this is the way to go, focus on resistance training and we cannot forget all the benefits that is has for our health to.

In the last post we talked about improving body composition which means to lose fat and gain or maintain lean muscle mass, the way to do this is by making resistance training the base of our workout programs and we add some cardio according to our goals.

The best option for any workout program is to fit both resistance and cardio training, the way we design our program will vary according to our goals, there are different tools, types or techniques we can choose for each but what I recommend is to focus on resistance training for muscle growth (we don´t need to get big if we don´t want to) and add cardio to helps us achieve our goals a little faster so that we get the health benefits of both of them.

It´s not necessary to do both types of training the same day, we can create a workout program where we do resistance training some days and other days cardio or if you love working out like I do you can do both the same day every day if the program is designed correctly.

We´ll talk about more in depth in the next posts, stay tune so you don´t miss them.

It would so much to me if you share this post with your friends and family and if you follow me on Twitter and Facebook, together we can help millions live a better life.

Pam

Training

Why improving body composition must be our goal.

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Probably you´ve heard many people talk about losing weight but how many people have you heard talk about improving body composition?

Weight loss is a very common goal but it´s not correct, we think that we need to exercise for one hour or more 5 to 6 days a week and finish each workout drenched in sweat, so tired and wake up the next morning sore plus we need to eliminate all foods we love and eat chicken, broccoli and white rice… boiled, over and over.

This is how must weight loss program are designed, to help us lose as much weight as possible as fast as possible but this is not the right or healthiest way to do it, it actually cause a lot of health problems which is why it is so hard to sustain our results.

Most of us when we decided to lose weight we did it because of health issues, maybe we don´t feel good about our body and the way we look or people made fun of us. In any case the goal is to get in the our best shape, sustain it and be healthier; not precisely lose weight.

Improving body composition most be the primarily goal in fitness. Body composition means that we have the optimal amount of muscle mass and the optimal amount of body fat, the numbers of what is optimal varies from person to person according to our height, age, sex, etc; and also the type of physique we want to achieve.

Our goal is to get a physique that looks great with the right proportion of muscle mass and body fat but also we want to focus on health, it´s not only about looking great physically is also about feeling great so that we can perform great in all our daily activities, health is a priority.

Improving body composition means that we´ll be losing body fat and increasing muscle mass. In some cases, especially in people who is out of shape is possible to lose fat and gain muscle at the same time. In other cases it´s harder to do it but it can be done, in this cases it is better to focus on losing fat while maintaining muscle mass first and then gain muscle while staying lean.

The benefits of improving body composition are to stay in a healthy weight with the right proportion of muscle and fat to look lean, toned, muscular and athletic.

We all know that obesity and overweight are dangerous but excess weight whether it´s body fat or muscle tissue is unhealthy and can cause health problems, with excess weight our body needs to work harder for even the normal functions to keep us alive, it takes a lot more effort for our body to pump blood and oxygen  throughout the body this are some of the negative effects.

Improving body composition is key to getting in amazing shape and sustain our results, if we do it the right way it´s easy to maintain. We don´t want to lose weight, we want to lose fat and maintain or build lean muscle mass so we need to train the right way to give out body the stimulus it needs for muscle growth or to maintain muscle but this doesn´t mean that we´re going to get big it will build a lean and toned physique which looks great otherwise we´ll end up being skinny which doesn´t look sexy or attractive.

Cardiovascular and resistance training are both important for health and to improve body composition, we´ll see in later posts how we can use them to achieve our goals and the benefits of both.

If our goal is to get in shape or build and amazing physique, live healthy so that we can live our best life possible we don´t need to overcomplicate things, by keeping everything simple and stick with the basics we´ll get amazing results, if you want to compete in any sport then we need to pay more attention to all 5 principles of fitness and adjust them to fit your goal and your life.

It would so much to me if you share this post with your friends and family and if you follow me on Twitter and Facebook, together we can help millions live a better life.

Pam

Training

The importance of exercise

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I´ve spent some time watching what people do when they go to the gym, people who love exercise and training which typically are the ones who are leaner spend a lot more time on the weights section, people who also love to work out and tend to look skinny spend more time in the cardio machine section.

The interesting part and most obvious is that the guys and girls who go there because they want or need to lose weight, we can clearly see how much they hate the routines and how much they struggle. They hate being there and feel really uncomfortable, it´s clear that they don´t have self-confidence and they start working out because of insecurities but I hate watching people suffer so even when they do need to workout to get in shape it doesn´t need to be like hell. I hate when trainers do almost the same routines with all their clients, some resistance training with light weights and boring cardio without asking and considering what type of exercises their clients prefer which makes a huge difference in the results.

Another thing I see is that people who is new to the gym feel so overwhelmed, and anxious because they are out of shape and just the idea of getting a foot in there creates fear and anxiety.

And the worst thing of all this is that the guys and girls who are dealing with their weight, which are the ones that need more attention and help are the ones who end up giving up without getting results.

This is why we created this website so that you can get in your best shape and sustain it without feeling disappointed and overwhelmed. My approach to training is simple, we need to focus on resistance training to maintain and build muscle and we add some cardio to help burn fat a little faster.

Getting stronger with resistance training is key to get in shape and sustain in a simple and effortless way. Bodyweight exercises and compound movements are key to build and amazing physique and cardio is great to help us lose fat faster and both have amazing benefits for overall health. There´s no reason to overcomplicate things.

If you are really out of shape you need to develop the habit of working out but you don´t need to jump right to one hour of high intensity workouts, 20 minutes a day 5 days a week are enough to start developing the habit and you´ll get great results but you need to make those 20 minutes as intense as you can. From those 5 days… hopefully 6 you can divide them into resistance and training  3 to 4 days and 2 to 3 days of cardio at the beginning is all you need.

We don´t need to spend more than 1 hour at the gym every day, we don´t even have to go to the gym at least at the beginning, we can train at home with bodyweight exercises and get in amazing shape we can buy some dumbbells to add more variety. As we progress with our workouts we will get to a point where we need to lift heavier weights so we may need a gym membership to keep increasing weight but at this time we´ll be in shape and we will feel amazing and motivated to go there.

As we keep progressing and once we´ve developed the habit of working out I would recommend keeping your workouts around 1 hour each, you maybe hating me right now and giving all kind of excuses but we all have 1 hour each day that we can use to exercise, take that time for yourself, if you want to take care of the people around you need to take care of yourself first so that you feel great so that you can help the people around you.

We´ve been talking about the importance of exercise to build an amazing physique but we can´t forget all the benefits it has for our health in general and we can get some of those amazing benefits the moment we finish our routine and when we do it consistently it is great for our heart, muscles, bones and brain. There are some benefits that can only be obtain by exercise, there´s no other way.

If we want to keep our brain at peak exercise especially cardio helps with that, if we want to maintain muscle as we grow older resistance training is the answer, if we want to stay strong resistance training will help us and also some forms of cardio. Finding activities we love to stay active every day is one of the best ways to stay healthy.

It would mean so much to me if you share this post with your friends and family and if you follow me on Twitter and Facebook, together we can help millions live a better life.

Pam

Training

Advanced training techniques: circuit training

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Using circuit training is one of the best options you can use for fat loss and getting lean, it can be more effective than steady state cardio.

If you are one of those guys who hates cardio and are looking for a way to lose fat and get lean you can use circuit training, research shows it´s as effective as HIIT cardio so you don´t need to be doing those long boring sessions and you don´t have to do sprints or any other crazy HIIT cardio if you don´t like it but it doesn´t mean that circuit training is easy because it´s not, it´s actually harder.

There are some programs that you circuit training based on cardio exercises like sprints, jump rope, burpees, jumping jacks and even when they are effective to lose a lot of weight I don´t consider them to be the best option, programs like this are consider to be the most intense and effective at helping you lose a lot of weight and the reasons are simple, you burn a lot of calories and follow low calorie diets.

There are so many training techniques and tools you can use according to your goal, circuit training is one of them specially for fat loss. Using resistance training in a circuit workout gives you amazing benefits by helping you burn fat but making sure that you preserve muscle and working on some endurance too.

Working around 8 to 12 reps for circuit training is the best option and using compound and bodyweight movements to work more muscles on each exercise, you can do full body workouts or split workouts. If you do split workouts you can choose 3 or 4 exercise for each muscle for example, if you are training chest you can do pushups, followed by bench press, followed by dumbbell flyes and low cable flyes do the four of them one after another without rest in between, once you´ve done the four exercises you take a rest. You can also do this with full body workouts you can do pushups, pull ups and squats one after another without rest until you´ve done with them.

Some people only consider the outside, the way they look is their priority and if that´s your goal it´s great but there are others who want to be a more complete athlete, they want to perform better, they want a great physique that is useful in every situation. This is possible with circuit training. Over all conditioning and improving performance are both achievable with this type of training.

Circuit training means doing one exercise after another without rest in between or minimal rest, you can choose 4 exercise and do them one after another and taking some rest after you´ve finished the four exercises. This type of workouts increases your metabolism and you get more work done in less time.

The best thing about circuit training is that you can combine power and endurance while getting shredded at the same time being able to perform better. In circuit training you can combine strength with cardio in the same circuit, you can focus on one or two muscle groups or full body workouts, there are many different combinations and possibilities, if you love intense workouts that keep you moving and that increase your heart rate this is an excellent option.

You won´t see many people doing circuit training because it´s tough but if your goal is to get lean and ripped this is an awesome  way to do it, you won´t only be able to lose fat, you´ll improve your overall conditioning and preserves muscle, you can include some strength or hypertrophy exercises.

Circuit training workouts can last about 20 to 30 minutes, it´s not recommended to go longer because you´ll be working hard in every circuit and your hitting your muscle some way and heart rate is up. You can use this workouts instead of cardio and I actually consider it a better option than giant sets or supersets for fat burning. There are some differences between giant sets, supersets and circuit training. Giant sets and super sets can be used to gain muscle focusing on sarcolpasmic hypertrophy and circuit training works better for endurance.

The best type of training will always depend of your goals and what you love, if you want to gain muscle and get big this is not the right option, if you want to improve performance and get lean or stay lean this works great.

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Pam