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Oct 19 2011

Advantages of Circuit Training

Cardiorespiratory training is traditionally thought of in terms of running, biking, and aerobics but the truth is the cardiorespiratory system is at work every moment of your life. When seeking cardiorespiratory enhancements through exercise it is in your best interest to spend less time running on the treadmill and more time performing circuit training.

What Is Circuit Training?

In case you did not know, circuit training consists of a series of exercises performed one after another using weights with little or no rest in between sets. A sample circuit training workout would be:

  • Exercise 1: Ball dumbbell chest press
  • Exercise 2: Standing cable row
  • Exercise 3: Standing overhead dumbbell press
  • Exercise 4: standing dumbbell curl
  • Exercise 5: Ball dumbbell triceps extension
  • Exercise 6: Ball lunge
  • Exercise 7: Brief rest

Advantages of Circuit Training to Traditional Cardiorespiratory Methods Such as Running and Biking

There are many advantages of circuit training.

  • Circuit training better enables cardiorespiratory enhancements because it involves every major muscle group: During this process the heart must work increasingly harder to deliver blood to all major muscle groups, thus increasing your hearts stroke volume. Consider one heart beat as one minute of work and the amount of blood pushed through the circulatory system per beat represents the amount of work completed in that minute. If the heart can carry more blood with each beat (stroke volume) it is performing more work in the same amount of time, thus burning more calories. If you were to simply run or ride a bike the heart would direct most of its focus on delivering blood to the legs which would limit its ability to become more efficient.
  • Circuit training produces greater levels of EPOC and strength: EPOC is short for excess post oxygen consumption which is the elevation of the body’s metabolism after exercise. Post-running or bike riding your EPOC is elevated for 30-60 minutes; however after a bout of circuit training your EPOC is elevated for as long as 72 hours. This means for 72 hours after your exercise is complete your body will burn more calories than it would had you choose to run or ride a bike. This is also known as “afterburn”.

The Afterburn From Circuit Training is 72x to 144x Greater!

The caloric expenditure during the time spent exercising is estimated to be identical for both traditional cardiorespiratory methods and circuit training, but it’s the EPOC or “Afterburn” where the real advantage of circuit training becomes evident.

Granted traditional methods such as running and bike riding seem rather insignificant at the moment, it is not. Among those who are very committed to exercise, overtraining tends to be a barrier that leads to a plateau. If you were to perform circuit training every day your body would soon resist by presenting feelings such as fatigue and weakness. This is your body saying “look we need a moment to recover” but this doesn’t mean you shouldn’t exercise. A brisk walk or a casual bike ride will do the trick. The truth is you should never have a day of complete rest, because an important part of recovery involves the delivery of oxygen and nutrients which is carried out by the circulatory system (blood). Low intensity exercise will increase blood flow but not by so much that it stresses your systems.

Mike Bluestone is a personal trainer at the St. Louis Weight Loss Club. I hope you find this article on the advantages of circuit training workout to be beneficial and do not hesitate to contact me with questions via my website or by using the comment section in this post. I will be sure to follow up.

Written by Rob · Categorized: Weight Loss, Weight Training · Tagged: Cardio, circuit training, exercises, Video

Feb 06 2009

Best Abdominal Exercises – Win A Free Copy

“The Best Abdominal Exercises You’ve Never Heard Of” is a book about unique and innovative exercises devoted entirely to the abdominal area. This abdominal training manual contains information on 77 extraordinary new exercises including pictures, videos, tricks for performing them, and common errors to avoid.

For one day only, TODAY, I’m giving it away to one lucky reader. So if you have ALWAYS wanted to train your abs so that they literally pop out of your skin but have been getting nowhere with crunches, this is the information you need.

This is NOT your typical ab training book that shows you a bunch of exercises you already know. I’ve gone through this book and I can’t believe how many completely new exercises are in it. If you’re serious about getting amazing abs, you owe it to yourself to check this out now!

Want to learn how to do these KILLER abdominal exercises?

I thought so.

Want it for FREE?

Free Gift – Best Abdominal Exercises

During the week of February 2 through February 6th 2009 (Mon to Friday this week), Nick Nilsson and I are giving away a free copy of all his fitness books and programs including The Best Abdominal Exercises You’ve Never Heard of.

Anyone can do this as long as you’re willing to GOYA and put in the effort.

Create an eye-popping six-pack that will reach out and GRAB attention. The exercises in this book make the contraction in ordinary ab exercises feel like a gentle breeze.

You’ll get MAXIMUM tension at the most “anatomically possible” contracted position, creating the abs you’ve always wanted!

Continue reading to find out how to Win a FREE Copy…

[Read more…]

Written by Rob · Categorized: Exercise, Weight Training · Tagged: 6 Pack Abs, Abdominal Workout, Abdominals, Abs, Core Training, Crunches, Exercise, fitness, Free, muscle building

Feb 04 2009

How To Build A Bigger Butt – For FREE

How would you like to add 2 firm inches of muscle to your butt in 2 weeks? Whether you’ve always wanted to have a rounder, firmer butt to show off at the beach or just to get rid of the flat ass you’ve always had, stop everything you’re doing and read this post! This is THE butt building ass workout program straight from the evil mind of Nick Nilsson.

Maybe you’ve always had your thighs kick into gear and take over the load of your glutes, resulting in a less than impressive butt, or maybe you’ve just thought you were born with a flat bum and blamed it on your genetics.

Well today’s Gluteus To The Maximus butt building program is exactly what you’re looking for.

To be honest, we’re all interested in looking better whether we’re coming or going. The boost in confidence and self-esteem you can get when you really feel good about how you look gets noticed by everybody.

With a bigger firmer butt…

  • You will look better in your jeans
  • You will look better in your shorts
  • You will look better in a bathing suit
  • You will look better naked…

When you’re done with what Nick has designed, you’ll know you had a great ass workout!

Free Gift – Gluteus To The Maximus
Build a Bigger Butt NOW!

You CAN build a bigger butt FAST, regardless of what you’ve tried before, because today, you’re going to get the secrets of how you can build those larger, rounder, firmer glutes of your dreams quickly and easily !

build a bigger butt

You CAN build a bigger butt…

  • Regardless of genetics
  • With as little as a few minutes a day
  • Whether you’re a beginner or an extremely advanced trainer
  • With home fitness equipment OR at your gym
  • …. And with guided, large, full color videos of each exercise so you learn proper technique

[Read more…]

Written by Rob · Categorized: Exercise, Weight Training · Tagged: ass workout, butt exercises, Exercise, muscle building, Weight Training

Feb 03 2009

Win A Free Copy Of Muscle Explosion

Who wants 6 to 10 pounds of muscle added to their body in the next 28 days? Win a FREE COPY of the rapid muscle building program Muscle Explosion, by Nick Nilsson as part of his Fitness Bailout Sale.

Nick is doing his part by putting fitness programs in your hands at 50% of the normal retail value! Here at Former Fat Guy Blog – I’m giving them away!

Every day this week, February 2 through February 6th 2009, it’s my pleasure to be able to give away a copy to one lucky commenter. Winners will be chosen over the next weekend, so make sure you leave a comment telling me why you MUST HAVE the fitness and muscle building program of the day.

Free Gift – Build Muscle Fast

“Muscle Explosion! 28 Days To Maximum Mass” is a powerful program for building muscle as FAST as possible. It’s a 28 day program that utilizes cutting-edge training and nutritional techniques to help trainers blast through training plateaus and gain 5 to 10 lbs of muscle in just 4 weeks.

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If you’re looking for some rapid muscle growth, this is an excellent program to consider. It’s only 28 days long but MAN, those 28 days are tough. You really have to WANT to get big to do this one…but the results are just AMAZING.
[Read more…]

Written by Rob · Categorized: Exercise, Weight Training · Tagged: Exercise, fitness, Free, Gain Weight, muscle building, workout

May 27 2008

Upper Body Training With Chains

Diesel Crew does some great chain training here. Chains provide an unstable environment for lifting as well as changing the resistance by putting more load on your muscles when they’re in their strongest part of the movement. Jim Smith is the author of Combat Core Conditioning, the most advanced torso strength training manual I’ve ever had the pleasure of reading.

[youtube 2RxgCze0zjA nolink]

combat core conditioningJim “Smitty” Smith is a strength coach and cofounder of the Diesel Crew. Jim dedicates himself to studying, developing and enhancing athletic performance through the utilization of conventional and non-conventional training protocols, including; powerlifting, weightlifting, strongman, odd-objects, Russian kettlebells and grip strength methodologies. This distinctive and comprehensive approach has helped athletes of all skills levels attain their goals and “Achieve Beyond Potential.” Jim is an active student of strength athletics and is always seeking new ways to innovate and provide a unique perspective for gaining muscle, rehabbing injuries, improving performance and building better athletics. Jim is a contributor to Mens Health magazine.

Get Smitty’s free report on Combat Core Exercise!

Written by Rob · Categorized: Exercise, Weight Training · Tagged: Chain Training, Diesel Crew, Exercise, fitness, Fitness Gadget, Jim Smith, Strength, Upper Body Workouts, Video

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