Lose that Holiday Weight Gain, the Circuit Training Way!
2010 is Under Way!!!
Today, we have a follow-up guest post from Chohwora Udu & Jim McHale, who recently sent me a copy of their book, Hardcore Circuit Training for Men to review, which I put up last week.
I’ve actually already started implementing circuit training in workouts, because I have been looking for some better metabolic work, and I must say that the bits and pieces I have incorporated so far are pretty challenging and fun. I even plan on taking this book with me on the trips I take for work, because everything is already laid out for me.
Hey, I want you to know that I’m not making a single penny from promoting this, guys. I am just interested in helping you get into good shape, and am glad to point you in the direction of good resources to help you do just that.
Overindulging during the Holiday season is all too easy, we know from experience! Even the best intentions can get forgotten amongst all the different parties and generous portions.
So what happens in January when you want to shed those extra pounds? Back to the same old gym routine? Why not start the New Year with a new training philosophy – high intensity circuit training.
There is a lot of conflicting advice about how long and how hard you need to exercise in order to lose weight. A high intensity circuit is proven to increase your metabolism and burn loads of calories. High intensity exercises should push you to between 70% and 80% of your working heart rate. It requires hard work, but don’t let this put you off. Given a balanced nutritious diet, high intensity exercises will help you to achieve your weight loss goals.
Below is one of our favorite weight loss circuits. Carry out three circuits of all eight exercises, with no rest breaks between exercises and two minutes of rest between circuits. It should take just over one hour in total.
1. Skipping – 3 minutes.
2. Farmer’s Walk – 4 x 20m Walks. Mark out 20 yards on the ground, holding one dumbbell in each hand and walk quickly.
3. Run (Treadmill) – 5 minutes. Try inclining your run to add extra difficulty.
4. Aerobic Rows – 3 minutes.
5. Burpees – 5 sets of 10 with 30 seconds rest between sets. Start in the push up position, bring your knees to your chest and then stand up quickly performing a jump, before returning to your original position.
6. Airdyne Bike – 1 minute – Using your arms only. If you can’t find one of these, try stacking some steps under a normal exercise bike and using the pedals from that instead.
7. Squat Thrusts – 5 sets of 10 with 30 seconds rest between sets. Start in the push up position, bring one knee to your chest keeping the other leg straight. Quickly swap by straightening your bent leg and bring your other knee into your chest.
8. Exercise Bike – 5 minutes.
High intensity circuit training delivers both muscular and cardiovascular endurance, but, above all, it is fun, engaging and ultimately rewarding.
-Chohwora Udu & Jim McHale-
Chohwora Udu & Jim McHale are the Authors of Hardcore Circuit Training for Men, which will be available at SportsWorkout.com and bookstores nationwide on January 1st. Click the links below see get a sneak peak inside the book.
While I’ve got you, I just wanted to let you know that I am getting closer to completing the first of a few big announcements I have been working on for release in 2010.
I was just about ready to announce this first one, but this weekend I decided to add just a bit more to it before I let the cat out of the bag.
It’s always my goal to deliver big time with everything I put out there, so I figured I’d take just a little more time before putting it out there.
Some have written asking me for more information, but you’ll just have to stay patient until it’s all ready my friends.
For now, all the best in your training!
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This entry was posted on Sunday, January 3rd, 2010 at 10:23 pm and is filed under how to lose fat improve fat loss, how to lose weight and get in better shape, strength training muscle building workouts, strength training workouts. You can follow any responses to this entry through the RSS 2.0 feed. You can leave a response, or trackback from your own site.
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