Fitness Training – How Circuit Training Can Make You Super Fit

If you want to keep fit but you do not have the budget for expensive gym fees then one of the most effective, simplest and inexpensive forms of exercise to do is circuit training. Also, known as circuits this form of exercise is renowned for giving you an all over body work out that builds your stamina, strength and endurance. It is so effective that many different types of athletes from sprinters, tennis players and cyclists use circuits to improve their strength and cardiovascular system.

Circuits are especially good for runners as they focus on building strength in the arms, legs and buttocks. They can also increase your fitness levels in a very short space of time which means they are a great form of exercise when it comes to people who live hectic lives and do not have a lot of free time on their hands.

Circuit training is also simple to do and you do not have to use any expensive or fancy equipment. Basically what circuit training consists is a number of stop points or stations. Each station involves doing a different workout routine. This can include running on the spot, sit ups are doing arm curls. At each station you must complete each exercise within a set time and you must not stop until that the countdown is completed. Once that exercise is completed you them sprint to the next point or station and start the stop watch again. You do this until each station is completed.

After completing a set of circuits your body will feel it. It will know that it has had a great workout. Make sure that you do a proper 5 to 10 minute warm up before you do the circuits and the same with a cool down afterwards. Over time you will notice a real difference, you will feel stronger, fitter and have increased energy and vitality.

The great thing is you can do circuits at home and to get you started here is a great exercise that you can use:

The chair dip.

Simple but effective. The chair dip will build strength in to your arms and shoulders. No need for fancy equipment because as the title of the exercise suggests all you need is a sturdy household chair. Begin by extending your legs out straight with the heels on the surface to support your legs. Place both hands on the outer edge of the chair and begin with your arms locked. Begin to bend your elbows as you lower your buttocks towards the floor then push your body up gradually again until your arms lock and then repeat.

Always seek a doctor’s advice if you have a medical condition before doing any form of new exercise.

With over 3 years writing experience, Tim Bose writes about topics that fascinate him. Currently he has a new site that discusses tips on using contemporary mirrors and illuminated bathroom mirror cabinets to enhance any modern interior design.

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Fitness Circuit Training

Fitness circuit training will take you through a series of exercise stations, with short rest periods between each station. The amount of stations can range 4 to 10.

Traditionally, circuit training programs were developed to increase muscular endurance and included exercises to help improve muscular endurance such as the bench press, push-ups, leg press and sit-ups.

A circuit would consist of 4 to 10 stations with a low impact aerobic warm-up and cool-down station (you might use a stationary bike). The exercise stations could be set-up using free weights and/or weight machines that train one muscle at a time.

An example of circuit training exercises using your environment is par course exercise training. This style intersperses jogging or walking with numerous strength, flexibility and muscular endurance exercises.

Aerobic circuit training for women is particularly very popular. Four to eight aerobic exercise stations are used with one to five minutes per station with a 15-30 second rest between stations, this is considered one circuit. The different stations will be set up with stationary cycling, elliptical rider, treadmill, stair climbing on a stair master at a moderate pace and the use of a rowing machine.

It will depend on the number of stations that are set-up but the number of circuits completed usually adds up to 20 to 60 minutes of aerobic exercise.

One thing to remember that will help you to be successful is to not train to failure at each station. What I mean by this is when the appointed time is coming to an end for that station, you should be able to complete the designated time with out having exhausted yourself.

You should be training some where between 50 percent and 70 percent of your functional capabilities

When participating in circuit training you will notice an increase in strength, improved muscular and aerobic endurance and last but not least weight loss.

Hans has been involved with health and fitness for the past 30 years. Hans believes that the way to stay young is through exercise and good nutrition. []

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Flexibility Training For Sports And Fitness

To achieve true fitness any exercise programme should include these 3 essential components, namely, strength training, stamina and endurance training and flexibility training. Of these 3 components flexibility training is the most neglected or perhaps completely neglected component. What is flexibility training and what effects does it have on an athlete’s performance?

Whenever we talk about flexibility training, the static stretching exercises that martial artists or gymnasts perform before their actual workouts always come into our minds. But flexibility training does not just refer to those stretching exercises. As we all know, the human body is made up of joints, such as the joints of the neck and spine, the shoulder joints, the elbow joints, the hip joints, the knee joints and the joints of the feet. These joints need to be loose and not tight to enable one to become a more mobile or flexible athlete. Static stretching exercises do loosen up these joints to a certain extent but their main purpose are more on “stretching” the various individual muscle groups, thus making them more “stretchable” and less prone to injury. So from here, we can deduce that flexibility training comes in two forms, namely static stretching exercises and joints loosening up exercises. Some examples of joints loosening up exercises are given below.

Neck Circling Exercise (to loosen up the neck joints):

Stand erect with your feet about a shoulder’s width apart and your hands on your hips. Now rotate your head in a circular fashion from left to back, then to right and finally to the front. Repeat this for the desired number of repetitions and then do it the other way round, for the same number of repetitions i.e. from right to back, then to left and finally to the front.

Shoulder Circling Exercise (to loosen up the shoulder joints):

Stand erect with your feet about a shoulder’s width apart and your arms hanging loosely by your sides. Now without bending your arms raise them up in front of you, then upwards and then press them as far backwards as possible and finally lower them in front by your sides. Repeat this circular motion of your arms for the desired number of repetitions and then do it the other way round, i.e. first by throwing your straight arms as far to your back as possible, then upwards and finally let them drop in front of you by your sides.

Bending Forward and Backward Exercise (to loosen up the shoulder joints, rib cage and the spine):

Stand erect with your feet about a shoulder’s width apart and your arms hanging loosely by your sides. Now without bending your knees, bend forward until your hands touch the floor. From this bent forward position straighten up your upper body while at the same time raising up both your straight arms in front of you and then overhead. When your arms reach the overhead position, bend your upper body and outstretched arms as far to the back as possible. From this bent backwards position, swing both your upper body and outstretched arms back to the front and then down until you are bending forward again with your hands touching the floor. Repeat this bending forward and backward movement for the desired number of repetitions.

Bending Sideways Exercise (to loosen up the shoulder joints, rib cage and the spine):

Stand erect with your feet about a shoulder’s width apart and your straight arms outstretched to your sides. Now without bending your knees or twisting your upper body, bend your upper body with your straight and outstretched arms as far as possible to your left side until your left hand touches your left thigh. Do this movement for the desired number of repetitions and repeat it for the same number of repetitions for your right side.

Trunk Twisting Exercise (to loosen up the neck joints, shoulder joints, rib cage and the spine):

Stand erect with your feet about a shoulder’s width apart and your arms hanging loosely by your sides. Now without bending your knees and your feet firmly planted on the ground, twist your upper body as far to your left as possible. Note that both your arms are flung out horizontally to your left while you are twisting to your left. From this left twisted position twist your upper body now as far as possible to your right – both your arms are also horizontally flung out to your right while you are doing this. Repeat this left and right twisting exercise for the desired number of repetitions.

Trunk Twisting And Rotating Exercise (to loosen up the neck joints, shoulder joints, rib cage and the spine):

Stand erect with your feet about a shoulder’s width apart and your arms hanging loosely by your sides. With your feet firmly planted on the ground, bend forward with your arms hanging down loosely. From this position, gently swing your upper body and arms circularly first to your left, then as far to your back as possible, then to your right and finally back to your front. Repeat this circular rotating trunk exercise for the desired number of repetitions and then reverse the movement for the same number of repetitions.

Hip Rotating Exercise (to loosen up the pelvic joints):

Stand erect with your feet about a shoulder’s width apart and your hands resting on your hips. Now rotate your hips first to your left, then to your front, then to your right, then to your back and finally back to your left. Repeat this circular rotating hip exercise for the desired number of repetitions and then reverse the movement for the same number of repetitions.

Front Leg Raise (to loosen up the pelvic joints):

Stand erect with your feet about a shoulder’s width apart and your arms hanging loosely by your sides. With your knees straight simply lift up your left leg in front as high up as possible as though you are doing a front kick. Repeat this for the desired number of repetitions and then switch legs.

Side Leg Raise (to loosen up the pelvic joints):

Stand erect with your feet about a shoulder’s width apart and your arms hanging loosely by your sides. With your knees straight simply lift up your left leg as high up as possible to your left as though you are doing a left side kick. Repeat this for the desired number of repetitions and then switch legs.

Back Leg Raise (to loosen up the pelvic joints):

Stand erect with your feet about a shoulder’s width apart and your arms hanging loosely by your sides. With your knees straight simply lift up your left leg as high up as possible to your back as though you are doing a back kick. Repeat this for the desired number of repetitions and then switch legs.

Some examples of static stretching exercises which are very popular among gymnasts and martial artists are given below:

Side Split Stretch

With your feet about 3 shoulder’s width apart, slowly bend forward until both your palms are resting on the floor. From this position slowly lower down your upper body until your buttocks come into contact with the floor. Note that while you are lowering down your upper body, both your outstretched legs will be forced to split further and further to the sides – hence the name “side split”.

Side Split Side Bend Stretch

This stretching exercise is a continuation from the side split stretch. After you have achieved a side split, simply bend your upper body sideways to your left until your face touches your left thigh. Be sure to repeat this bending sideways movement on your right side also.

Side Split Front Bend Stretch

This stretching exercise is also a continuation from the side split stretch. After you have achieved a side split, simply bend your upper body forward until your face touches the floor. Both your arms should be outstretched and resting flat on the floor.

Front Split Stretch

With one foot forward and the other backward (about 2 shoulder’s width apart), slowly lower your upper body until your buttocks come into contact with the floor. You can use both your hands to assist you while you are doing this by placing both your palms on the floor. Note that while you are lowering down your upper body, both your feet will be forced to split further and further apart from each other, one to the back and the other to the front – hence the name “front split”. Be sure to alternate the position of the feet when doing this stretching exercise.

Front Split Bend Forward Stretch

This stretching exercise is a continuation from the front split stretch. After you have achieved a front split, simply bend your upper body forward until your face touches your front thigh.

Bend One Leg And Stretch The Other

Begin by squatting down until your buttocks almost touch the floor. From this full squat position, stretch out your right leg to your right and straighten it while your left leg remains bent. Be sure to do this stretching exercise in the reverse direction also – by alternating the stretched out leg and the bent leg.

Apart from the static stretching exercises as described above, Yoga is also a very good programme for flexibility training. There are dozens of yoga stretches and poses and it would be impossible to describe all of them here.

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The author is just an ordinary man. He is not a personal trainer but he happens to be a physical fitness enthusiast and the sports and training methods he practises are weightlifting, powerlifting, bodybuilding, circuit training, interval training, track and field, gymnastics and martial arts.

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Why is Cardio Fitness Training Beneficial?

Many have a difficulty of figuring out the best way to get into shape. Many factors, such as not having time for exercise due to work and other obligations prevent many from having an exercise routine. Some others may find that the exercise programs they have incorporated were not suitable for them, and are even overweight. They may have a difficult time making a lifestyle change when it comes to starting an exercise program.

Time must be set aside for exercising whether it is just a walk around the block daily or a quick exercise before work. Otherwise, one may put oneself at risk for health problems. Any forms of exercise are better than no exercise at all. Cardio fitness training offers benefits that other exercises do not.

Reasons why Cardio Exercise Works

Elevate the heart rate while working out is one of the greatest things one can do for the body. It keeps the mind and heart strong, thereby minimizing heart-related diseases risks and illnesses. One of the most effective ways to elevate the heart rate while exercising is cardio fitness training. This is also a fun way to exercise!

Cardio fitness training builds up muscles in the right places. It takes care of unwanted flab and fats. In fact, it has become one of the most popular ways to keep bodies in shape.

Different Types of Cardio

Although people have different sizes, shapes and health, all can take part in cardio fitness training. There are many different programs available for different body types for those looking to build muscles, lose weight and get healthier.

For those who are just starting out, light cardio exercises are great. It allows one to go to next levels of training without getting unmotivated or burnt out. There is a lot of easy cardio fitness training DVDs and classes to choose from.

For those who are already fit and looking for an exercise program to maintain the body shape, go for advanced cardio fitness training. Maintain your health by training 5 – 7 times per week an hour each time.

No matter which exercise training program you choose, consult your doctor first, especially if you are not an active person currently. This is to ensure that the exercise is safe and suitable for you.

Shirley has been writing articles professionally, both online and offline, since 4 years ago. This author is not only writing in the subject of health, but also in dieting, fat loss, fitness and many other more. Check out her latest website in Wedding Invitation Envelope which discuss and review about Affordable Wedding Invitations.

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HOME » Health and Fitness » Exercise Movement Developmental Patterns in Fitness Training By Vinodh Rajkumar Platinum Quality Author Vinodh Rajkumar Level: Platinum I am a Physiotherapist with 12 years of professional experience. Very inquisitive to innovate various unexplored information about physical therapy and fitness. I am an … Article Word Count: 329 [View Summary] Comments (0) Ads by Google Melt those ugly bulges Burn FAT & lose lbs. w/ Herbalife “I lost a total of 90lbs” Pullup Revolution – NEW Upgrade your pullup bar with up to 100 pounds of power assistance. Triathlon Training Plans Self-Coaching Triathlon Plans Download Free Training Samples Local Gyms Listings With Maps & Ratings Local Mole – The Local Directory Free Training Log Social Network and Training Log for endurance athletes. Free to join!

Modern life omits various fundamental movement skills. For example, lying on bed and raising back to standing doesn’t demand quadruped or lunge posture, instead just one turn from the lying posture on the bed, will bring an individual to high or low sitting posture. In fact, much higher level movement patterns of infants like lunges, squat, deadlifts are used in fitness training but still the mere basic motor skills can be used as exercises. The following are the examples of fundamental motor skills that enable infants to achieve locomotor skills like walking and running.

(a) supine lying to side sitting
(b) prone lying to side sitting
(c) side sitting to quadruped
(d) quadruped and reaching out activites in all directions
(e) quadruped to lunge or squat or side-lunge

The guaranteed benefits of these fundamental motor skill training are

1. Retention of flexibility, strength, co-ordination and balance
2. Various closed-kinematic chain activities
3. Effective core conditioning
4. Requires no exercise tool
5. Vestibular system can be stimulated as there are plenty of scopes of head alignments and movements in various directions
6. Aeration of all parts of lungs (gravity-dependent)
7. Stimulation of Cardio-vascular reflexes as a result of different postures used in this training model with which one can improve the ability to avoid orthostatic hypotension
8. Can be used as an assessment tool to grade the level of independency (especially for geriatric group)

Persons with very high level of fat mass are not able to perform not even just one free lunge or free squat. If these individuals are exposed to these basic motor patterns, they can quickly acquire proper lunging and squatting ability. So, these basic movement patterns, apart from exercises like abdominal crunches, prone lying back extensions etc, can be incorporated in fitness training with proper rationale. To know about how core system (inner and outer units- Paul Chek) is targeted in these basic motor skills, you can also refer my article “Quadruped to two point support-Biomechanics”.

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3 Great Cardio Strength Training Drills For Optimal Fitness!

If you are looking for a way to drastically improve your level of fitness then you have got to engage both your muscular and cardiovascular systems to make it happen. You see contrary to common belief cardio and strength can work hand in hand with exercise. This is why it is possible to achieve both a superior strength and cardiovascular workout at the same time, as long as, you know what type of training is most effective in helping you to accomplish this goal. This is why I have included 3 tremendous exercises here below in order to help you achieve a tremendous cardio strength training workout!

1. Kettlebell Swings: Kettlebell swings are terrific for helping you to acquire a very high level of both cardiovascular and muscular fitness. You see the beauty of this exercise is that it is performed by engaging a movement which involves swinging a kettlebell from between your legs up to at least chest height. This exercise is very effective and works many muscles throughout your body in order to pull it off. By initiating the swinging of the bell you effectively work the muscles of your posterior chain which consist of your glutes, hips, hamstrings, back, and shoulders. This exercise also does wonders for your heart and if you don’t believe me then feel free to swing a moderately heavy bell for a bout of about 20 to 30 reps!

2. The Squat Thrust Calisthenic: This is a calisthenic exercise which means that it is a total body exercise that is performed in a rhythmic and systematic manner in order to promote both cardiovascular fitness and total muscular strength. This particular drill requires you to start out standing with your feet at shoulder width and crouching to place your hands on the ground in front of you. The next step involves you kicking your feet back behind you in order to extend your body into an upright push up position. Finally, it is finished by you kicking your feet back up underneath you in order to stand back up. You can intensify the drill further by going into a vertical jump upon standing. This is one butt kicking cardio strength drill my friend.

3. Squat Jumps: The squat jump is an exercise that doesn’t require any additional resistance other than your own body weight. However, the drill can be intensified by you holding dumbells, kettlebells, or by wearing a weighted vest. The squat jump is a plyometric drill which means it involves a continuous intense effort of short burst muscular contraction which initiates the stretch shortening response (SSR) of your muscles and connective tissues. This is great for helping you to develop cardiovascular fitness, strength, and also improve your joint integrity. The squat jump is executed by you standing with your feet at shoulder width and squatting down by bending at your hips. As you descend at the squat you will want to swing your arms back as you squat downward and then immediately swing your arms forward at the same time as you explosively extend at your hips, knees, and ankles. You should extend your body with enough force to elevate yourself up off of the ground. From here make sure to land and repeat the same process for every following repetition. Every rep should be done in continuous succession.

If you haven’t already started to implement these 3 mentioned cardio strength training drills into your workouts for optimal fitness then you are missing out. Take the time to learn more by accessing more of my articles on the subject for free. Remember that most anyone can train hard, but only the best train smart!

To learn more about Kettlebells, Fitness, and achieving Total Mind-Blowing Strength come and visit me at
To be one of my members and to receive more tips on INSANE BODY CONSTRUCTION please visit me at:
I’m Brandon Richey the Strength and Conditioning Pro!

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Navy Seal Training – Military Fitness Exercises – Train Like a Seal

Navy Seal training is considered to be one of the most rigorous periods of time a young man can face. Navy Seals are expected to be able to withstand a tremendous amount of physical strain, be able to perform day in and day out in combat conditions, to feel at home on sea and land, not to mention have top notch weapon training and discipline.

In this article I want to focus on the kind of physical training Navy Seals need to go through. Apart from being able to swim fast over long distances, they also go through a lot of difficult and exerting workout phases on land.

The first thing you as a civilian need to understand is that military fitness is no where close to gym fitness and training programs you may know which are focused on fat loss or muscle building. Civilian training plans are mainly for looking better, getting flat abs, or shedding some fat. For a soldier, this is hardly important. In combat, with bullets flying close by, and an enemy pressing in, you need to be able to count on your body to perform at all times. Looking good is just a nice side effect.

This means that the Navy Seals training workouts are very different from those you see at gyms. For one thing, most of the training is done outdoors and not in a gym. There is a greater emphasis on body weight exercises than on weight training. You train with a lot of added equipment carried or strapped to your body, in full military gear, not in comfortable gym shorts.

In addition, you can expect to do a lot of circuit training, involving strength and cardio exercises in rapid succession. Doing both long duration cardio and sprinting is something you can expect, as is running through water, uphill, or on uncomfortable terrain.

Being able to perform under time constraints is super important. You don’t have all the time in the world. You can’t take a break unless your drill sergeant allows it. This is not the air conditioned, free spirit, atmosphere of the gym.

Something which soldiers need to be able to do is quickly recover from physical exertion to be able to perform once more. I know that in the Tacfit Commando program, which shows how soldiers really train, there’s a lot of focus on recovery. You need to be able to charge the enemy even if you’re tired. There is no excuse for failure and the price of it may be high.

If you want to train like a navy seal, get out of the gym, train your body to perform rather than to look fit, and really push it. There is no other way.

For more on how to train like a seal, visit Tacfit Commando Workouts and Exercises.

For the best military fitness program I know visit Tacfit Commando Review.
John Davenport lost over 30 pounds in his twenties after being overweight most of his life. He now runs a weight loss forum and publishes a diet and fitness newsletter.

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Using Boxing Style Training For Fitness

Boxing training for fitness includes practicing punching drills and combinations, either on a partner wearing punch mitts, or one of the various styles of punch bags. Then these get blended together with the aerobic, anaerobic and plyometric exercises involved in a typical boxers training session, to give you an excellent all round workout.

Remember too that every single boxer out there will have started from ground level and steadily improved their fitness to where they are today, so anyone and everyone can quickly work their way up to a good level of fitness: whatever your size, age or sex. Complete a boxing style training session three times a week, and i guarantee that you’ll be fitter than you’ve EVER been before, within three months,

These boxing training classes improve your speed and resistance, plus flexibility and the reflexes of the muscles are also greatly enhanced. The physical benefits you will get from boxing style training are just one of the many gains that you will receive though. You will learn about self defence mechanism skills, which can also be very useful if you find yourself in an unpleasant situation sometime. Learning the proper execution of the punch combinations, the boxers stance and footwork, proper defence, etc, will also make you feel so much more confident.

So – Some of the advantages of this style of training, include

Increases mental agility – Sports behavioural studies have shown that the training techniques adopted by boxers using punch bags and sparring, lead to superior decision making skills

Improves hand-eye coordination – Unlike asymmetrical sports such as tennis and golf, your body improves evenly on both sides using boxing style training, helping to reduce postural misalignment problems

Increases stamina – It is estimated that boxing is 70%-80% anaerobic (high-intensity) and 20%-30% aerobic. So the training increases stamina in the heart and lungs

Strengthens muscles – Boxing training also improves muscle strength required for everyday activities, as well as the ‘fast twitch’ muscle fibres required for shorter, more explosive movements

Release your aggression – Boxing training is a great way to do that, making you feel calm as all the aggression is very channelled and controlled. Even though there is no physical contact, it enables you to feel in control of your body and more confident about protecting yourself if you are required to.

Increase your discipline – Many people don’t fully appreciate that boxing training is all about discipline, and it’s a great way to increase that in other areas of your life, too, such as drinking and eating.

Focus energy and concentration – Training stimulates your mind and boosts your self belief. So it’s also great for children, as it also helps build self esteem and respect in young people who may be bullied or lack physical confidence

Oh and don’t worry about getting whacked in “boxing style training” either. These are strictly non contact circuit training sessions which you can easily do alone at home, although training in a group does help to reinforce camaraderie as you urge each other on.

If you do plan to give boxing style workouts a go, then this course of Free Boxing Lessons will get you off to a real good start.

Dave is better known to everyone as ScotBoxer.

Whether you are interested in taking up the sport of boxing, maybe just learning aspects of it for self defence, or wanting to use “boxing style” training to be fitter and leaner than you’ve ever been before – You’ll find plenty advice on my website. Pay Us A Visit

Top Fitness Trainer Shares 7 Tips to Keep You Motivated

One of the main reasons people quit their exercise program is a loss of motivation. Maybe you’re not seeing the results you wanted. Maybe you’re getting tired of the same old routine. Maybe you’re just getting back into exercise and you’re not sure what to do to lose weight or build muscle. If you need some motivation to keep going here are seven tips that will help you stay on track.

1. Have a Goal – When you have a lot of weight to lose, you can get discouraged easy when you don’t see results happening fast enough. In my morning boot camp in North Las Vegas, I tell clients to expect to take six months to a year to lose 50 pounds. You didn’t put the weight on overnight and you can’t expect to lose it that fast either. Get your mind off the weight and instead set a goal to do 4 or 5 workouts per week. If you meet your goal each week the weight will come off over the months ahead.

2. Make it Fun – You’ll never meet your fitness goals if you’re forcing yourself to do something you hate. Several weeks ago, I took some boot camp clients to an indoor rock climbing wall. Everyone had fun trying a new, challenging activity. Try to add something you enjoy to your workout schedule, whether it’s a weekly volleyball game, a bike ride or a yoga class. The variety will keep you interested in working out.

3. Be Consistent – You may have heard that it takes 21 days to form a habit. Some research shows that it may take as many as 66 days until something becomes automatic in your life. If you want to make exercise a habit instead of a chore, you have to schedule it in your life. When it becomes something automatic that is part of your daily life, like brushing your teeth, it’s easier to stay motivated to continue.

4. Write it Down – People who have the most success writing keep track of what they eat and how much they exercise. In my boot camp, I give everyone a food journal where they can write down what they eat every day and I go over the results every morning to keep everyone headed in the right direction and offer tips. It also helps you see the progress you are making when you can look back on it.

5. Get a Support Team – All successful people achieve greatness, but having a positive team around them. You need to surround yourself with like-minded people. In my boot camp members automatically have a group interested in reaching the same goals as them. If you’re not in a group fitness program like boot camp, find friends, neighbors or relatives who will help you meet your fitness goals.

6. Reward Yourself – Sometimes you need to give yourself some props for all the hard work you’re doing. Buy yourself a new pair of running shoes. I have one client who buys new workout clothes to stay every time she reaches a mini goal. Or maybe you treat yourself to a reward meal when you reach a weight-loss goal or attendance goal for a month. Whatever your reward, it will keep you motivated to keep working toward your goal.

7. Plan to Succeed – During World War II, Winston Churchill said, “He who fails to plan is planning to fail.” Each of us have slip ups. One way to prevent overeating, going to boot camp workouts or even achieving your big goals is to plan ahead. Make a grocery list with the healthy foods you need each week. Plan meals that are healthy. Set your alarm to get up in time for boot camp. And when you do decide to have a reward meal, plan it so you don’t go overboard.

With all of these tips, you should be motivated to stay on track and meet your health and fitness goals.

Tony Wood is a personal trainer who has been helping North Las Vegas exercise clients challenge themselves and reach their goals throughout the past decade. Tony has helped hundreds of clients to get lean and toned through his Workout Quest and boot camp programs. Learn more by visiting

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Fitness Athlete Training Routines for Fat Loss

When it comes to fat loss many people choose to go the bodybuilding route but unfortunately it isn’t the most effective way to get results.  Fitness athlete training is a much more functional way of getting fat loss results with methods such as high intensity interval training and metabolic resistance training.  There have been research studies done to prove fitness athlete training to be superior to old school bodybuilding techniques.

High intensity interval training (HIIT) is a form of sprinting where you run for an all out effort for a short time and then rest before doing it again.  HIIT sessions can last for about 20 minutes maximum and this form of training is very intense but produces great results.  It’s a much more effective form of training since you’ll get much better results in a shorter time span than doing longer endurance forms of cardiovascular training.

Metabolic resistance training is another component of a fitness athlete’s training routine and is a way of resistance training that is designed to increase one’s metabolism so they burn more calories and build more lean muscle at the same time.  This is a huge advancement over doing weight resistance machines or bodybuilding strategies for the same purposes.  Doing metabolic resistance training uses the total body for the workouts and is also much more intense form exercise of a fitness athlete.

If one still has time after doing metabolic resistance training and high intensity interval training then it would be the proper time to do more endurance based aerobic training.  Many fitness athletes will totally neglect the longer forms of cardio but actually it’s still very beneficial but only in addition to doing the other fitness athlete training components.  The best time to do the aerobic cardio is to after doing a resistance training routine when the heart rate is still elevated and primed to start burning fat.

So those are the three components to lose fat with fitness athlete training.  Make sure to do the metabolic resistance training workouts around three times and week and the high intensity interval training two times a week.  And when you have the extra time be sure to try and get at least one or two longer endurance based aerobic cardiovascular training in per week.  Training like an athlete is also a much more fun way of training than doing the bodybuilding routines.  Fitness athlete training is going to be much more difficult than traditional forms of training but the results will be better and it’ll be more fun too.

Josh Schlottman is a certified personal trainer by the American Council on Exercise and also has a Napa boot camp. For more athlete workouts for fast fat loss be sure to visit his blog. He also graduated from Sacramento State University with a degree in Nutrition. For an example of a metabolic resistance training routine be sure to check out his Spartacus Workout video.

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