Circuit Training for max fat loss, toning up and improved fitness

Transcription

1 Circuit Training for max fat loss, toning up and improved fitness Vijay (He-man of India, Brand Ambassador Fitness café gym) Mayank Attrish (Reebok Certified Fitness Expert ) Exercise (Thigh) Variation(Thigh) Variation(Thigh) Swiss ball squat Dumbbell squat Barbell squat leg extension(thigh) Ankle weight leg extension(thigh)

2 Standing Dumbbell Lunges Standing Barbell lunges Walking lunges Seated leg curl(hamstring) Stiff leg dumbbell deadlift Stiff leg barbell deadlift

3 Bent knee push-up(chest & triceps) Push ups Wall pushups Flat dumbbell press(chest) Flat barbell bench press Flat machine chest press

4 Lat pull down(lats) Bent over barbell rows Bent over dumbbell rows Incline dumbbell rows(middle back) Seated rowing One arm dumbbell rowing Barbell shrugs(trapezius) Barbell upright rows Dumbbell upright rows

5 Machine shoulder press(shoulder) Seated dumbbell press Seated BARBELL MILITARY PRESS Standing db lateral raise(shoulder) Cable lateral raise Seated DB lateral raise Bent-over db lateral raise(shoulders) Bent over cable lateral raise Incline bent over dumbbell raise

6 Standing barbell curls(biceps) Seated dumbbell curls Standing hammer curls Triceps pushdown(triceps) Bench dips Close-grip bench press Dumbbell wrist curls(forearms) Barbell wrist curls

7 Standing calf raises(calves) Leg press calf raises Seated calf raises Hyperextension(Lower back) Barbell good morning Superman Crunches(upper abs) Swiss ball crunches Decline sit-ups

8 Lying leg raises(lower abs) Hanging leg raises Decline leg raises Hyperextension side twists(obliques) Side plank Hanging side twist

9 Circuit Training for max fat loss and toning up Circuit training incorporates a mix of exercises; you use different muscle groups for a total body workout. In doing so, you build strength, endurance and sculpt muscle, helping improve your fitness level and reduction of fat The exercises within each circuit are separated by a short rest period, and each circuit is separated by a longer rest period. The total number of circuits performed during a training session may vary from two to six depending on your training level (beginner, intermediate, or advanced), your period of training (preparation or competition) and your training objective. Rest between exercises: Max 30 sec Repetitions: 12-20(till failure) Very Imp: Keep changing the rep ranges and order of exercises after every alternate workout. Reps: To get most out of your training, unless otherwise specified, you should train to failure in each set.this simply means you should continue doing your repetitions until you are unable to lift the weight any more with proper form. This ensures that you have stimulated as much muscle fiber as possible. But you don t go indefinitely when training to failure; instead, you choose a weight for the exercise that will cause you to fail at or near z specific number of repetitions: Circuit training could be the mixture of High intensity cardio moves and weight training that we will cover in next circuit training workout that you will get it soon.. Before you get started on setting up your routine, keep a few key points in mind: Always warm up before you start lifting weights and running. This helps get your muscles warm and prevent injury. You can warm up with light cardio or by doing a light set of each exercise before going to heavier weights. Warming up also pumps fresh, oxygenated blood to the area, raises the blood pressure, and increases the heart rate. Finally, warming up properly helps to protect the body from becoming overstressed, prepares it for the demands of heavy training, and reduces the chance of injury, such as sprain and or strain Imp note: Don t do running before weight training otherwise you will lose your muscles. (10min of light cardio +full body warm-up with light weights, dynamic stretching) for warm-up before weight training. Please ask your concerned trainer for dynamic stretching before workout and static stretching after workouts and in between sets of weight training. Dynamic warm-up from fitness café before workout on YouTube:

10 1 MONTH WORKOUT PLAN Day 1: 5-min warm-up (Dynamic warm-up) + Full body weight circuit training + Slow and Steady Cardio (Cross training)(20-45min) maintaining target heart rate of 65%*(220-age) +Flexibility exercises(hold stretching position for min sec ) Cross training cardio: 10 min treadmill, 10 min cross trainer, 10 min cycle or Different cardio moves using your own body weight (Please ask from your concerned trainer) Dynamic warm-up link on youtube: Day2: 5 min warm-up (Dynamic warm-up) + High intensity interval training (HIIT) + abdominals+ Oblique + Flexibility exercises Day 3: Rest Day4: Repeat day 1 Day5: Repeat day 2 Day6: Rest 2 days on 1 day off Split (upper body & lower body) 1 MONTH WORKOUT PLAN Day 1: 5-min warm-up (Dynamic warm-up ) + Full Upper body circuit training(cycle 1) + Slow and Steady Cardio (20-45min) maintaining target heart rate of 65%* (220-age) +Flexibility exercises(hold stretching position for min sec ) Day2: 5 min warm-up (Dynamic warm-up) + High intensity interval training (HIIT) + Abdominals

11 +Obliques + Flexibility exercises Day 3: 5-min warm-up (Dynamic warm-up ) + Full lower body circuit training(cycle 1) + Slow and Steady Cardio (20-45min) maintaining target heart rate of 65%* (220-age) +Flexibility exercises(hold stretching position for min sec ) Day4: Rest Repeat Same routine After 1 month: We will increase the no. of cycles and decrease rest between exercises Rest period between exercise : For beginners (45-1min) intermediate: 30sec Advance: No rest Beginners cycle: 1 intermediate cycle: 2 Advanced cycle: 3 Rest between cycles for all levels: 3-4 min Full upper body circuit training= cycle1 Full lower body circuit training= cycle1 Full body weight circuit training =cycle1 In circuit training do 2 sets of each exercise 1set: Take weight where you could do reps comfortably, eventhough you can 20 reps with that weight till failure(warm-up set ) 2set: Second set should be till failure. You choose a weight for the exercise that will cause you to fail at or near z specific number of repetitions: For ex: you have taken 10 kg do do biceps curl and after 12 rep you can t do another rep..it means at 10 kg 12 reps is your maximum and failure has come.

12 Concept of fat loss and weight gain 1 pound of muscle= 3500calories 1pound of fat =3500 calories One pound of muscle and one pound of fat are NOT the same size. If I place one pound of muscle on a scale and one pound of fat on a scale, they will both weigh one pound. The difference is in total volume. One pound of muscle may appear to be the size of baseball; one pound of fat will be three times the size and look like a squiggly bowl of Jell-0 Why is it that we can lose sizes, yet the scale remains the same? Because muscle weighs litte more than fat... Muscle is a denser tissue and thus takes up less room than an equal weight of fat. That's why it's possible to lose inches but show no changes in scale weight. Having more muscle means you have a more desirable body composition, or fat-to-muscle ratio. You may still weigh the same, but your body will look different, smaller, better and tighter. Though it may take you a few weeks to see measurable changes, you begin to put on muscle and burn calories from the moment you start exercising. The muscle weight you gain also beefs up your metabolism which in turn, helps you to burn off more fat. Talk about a win-win situation! (You won't jiggle as much at your ideal weight, either.) Negative calorie balance is essential to lose body fat. Calories not only count, they are the bottom line when it comes to fat loss. If you are eating more calories than you expend, you simply will not lose fat, no matter what type of foods or food combinations you eat. Some foods do get stored as fat more easily than others, but always bear in mind that too much of anything, even "healthy food," will get stored as fat. You cannot override the laws of thermodynamics and energy balance. You must be in a calorie deficit to burn fat. This will force your body to use stored body fat to make up for the energy deficit. There are 3500 calories in a pound of stored body fat. If you create a 3500-calorie deficit in a week through diet, exercise or a combination of both, you will lose one pound. If you create a 7000 calories deficit in a week you will lose two pounds. The calorie deficit can be created through diet, exercise or preferably, with a combination of both. Because we already factored in the exercise deficit by using an activity multiplier, the deficit we are concerned with here is the dietary deficit 1."Some times you have to swim through the mud to get to the prairie." 2.Life's a roller coaster, never get to high, and never get too low. You'll experience great times, followed by the humbling times. However, whether it's exercise or the game of life, just be sure to get back up and put the anti in the pot :) 3."Real power comes when we stop holding others responsible for our pain, and we take responsibility for our feelings." 4.Twenty years from now you will be more disappointed by the things you didn't do than by the ones you did do. So throw off the bowlines. Sail away from the safe harbor. Catch the trade winds in your sails. Explore. Dream. Discover. 5."Nobody can want it for you, you have to want it for yourself." 6."You only get out what you put in."

13 7."The mind will always give up before the body." By: Mayank Attrish Miss Deepa (Fitness and diet expert) (Center manager, fitness café gym & Health club) ( (CEO, fitness café gym & Health club) Fitness Cafe client testimonial video He-Man of India (Vijay Bahadur) at Fitness Cafe Please join us on Facebook, twitter and youtube channel

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