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.
Table of Contents
The Bench Workout
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!
-Jedd-
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Tags: circuit training, fitness, get back in shape, get fit, get in better shape, get in shape, look better in the mirror, lose weight, training books, wellness
January 3rd, 2010 at 11:34 pm
Stepping, treadmills and exercise bike? Not hardcore, not Diesel, this garbage does not deserve to be on this site. Not too many of use are going to put up our axles and kettlebells to get on a hamster wheel…Come on Smitty and Jedd– More grip, more strongman, less of whatever this is!
January 4th, 2010 at 7:31 am
I didn’t ask anybody to change their training program.
I think a busy businessman or someone else who travels a lot or has limited time getting to a training facility, or that has very little equipment could use the movements and circuits to help them.
There’s millions of people that go to training facilities and use the stepper and other things for hours and get no results. If they changed things up, it could make the difference, and I think this simple book could help them with that.
Sorry we disagree on this. The purpose of this post is to offer a resource for people who do train the ways described above discover a way to get better results with their training.
-Jedd-
January 4th, 2010 at 8:17 am
Adam has a point. However I tend to agree with Jedd on this one. Why? Hell, because my crowd does a bunch of body weight stuff! None of us is looking for the massive size, grip, etc. However some of that stuff is included in our program. We make it as challenging as possible within what we are doing. Some of it is science based and some of it is plain just ass busting.
By the way I kinda think the program illustrated is a bit too easy! Except maybe the burpees…they always suck. We do them anyway!
Love the site and info!
January 4th, 2010 at 6:08 pm
Bill, thanks for posting.
Again, here is the value I see in this book. It is a starting point for someone looking to get back in shape and get healthier, just like my review said: http://www.dieselcrew.com/getting-fit-and-healthy-in-2010/.
Check it out – I work at a plant with 1100 people. Half of them are men and half of these men are over weight. Most of them have no idea how to exercise. This book is a push in the right direction for them.
That’s how I feel, but I’m willing to listen to anyone’s point of view on this.
For now though, it’s time for some keg lifting and some attempts at muscle-ups.
-Jedd-
January 5th, 2010 at 6:40 am
I would bet more than half were overweight!
Hell my wife and I decided to do a very “non-scientific” study a few years ago. At every restaurant we went to we would count how may people had “baggage over their belts”…it was always between 75 – 85% of the crowd!
Just thought I shove a link to one of our “body weight only” sessions. Burpees…hate ’em…but do ’em.
http://jonesercise.wordpress.com/2009/12/29/100s-the-new-300-workout/
January 7th, 2010 at 12:37 pm
Jedd has a point about introducing non hardcore everyday gym goers to higher intensity resources… but from the example download the exercises are actually pretty difficult for regular overweight people (dynamic pushups to a bench) and there may be more efficient ways to train core than crunches and trunk flexion variations (read another review the book has quite a number of these).
We do need more resources that show how little equipment we need to train effectively though. That’s why the idea of circuits for bench only, hills only, plate only, etc is good so people who don’t have one equipment in the circuit don’t panic on how to substitute them. Proper progression guidelines always help in this case.
Continue to kick ass people. Cheers