Circuit Training: A Faster way to get your ideal shape

Circuit Training: A Faster way to get your ideal shape

Are you looking to reach a new energy level in your exercise routine? Circuit training is a great way to exert your body while keeping the excitement factor boosted. In the minimum time, you will be able to achieve your goal of an ideal physique and healthy muscle strength.

What is Circuit Training?

In circuit training workout you have to move quickly one after the other in 8-10 stations doing different exercise moves in each station with no rest intervals in between.

You can swap in between different stations, switch different bodybuilding exercises, strength and conditioning workouts using your equipment at the gym. If you are at home, you can switch between push-ups, squats, biking, brisk walking or with dumbbells, resistant band, etc.

Cardiovascular Fitness

The benefits of circuit training are endless. One of the best results from this kind of training is increased cardiorespiratory fitness.

In a study, 24 young, healthy students performed circuit training three times a week on their own for 16 weeks. The results of this study showed that the participants who used this technique were able to improve their Vo2max by an average of 9%.

Muscular Fitness

The following benefits come with circuit training:

  • Increased muscle strength
  • Increased muscular endurance
  • Increased muscle mass
  • Increased fat-free mass
  • Increased bone density
  • Increased muscle size
  • Increased work capacity
  • Increased aerobic capacity
  • Increased anaerobic capacity

As you can see from the list, there are some really great results that you will be able to get from circuit training. These results are what people want when they go to the gym and want to maximize the time they spend there.

Movement Preparation

One of the greatest benefits of adding high-intensity circuit training is greater movement preparation because it takes your body through a wide range of motions. This kind of training is perfect for people who have injuries or who are rehabilitating from an injury.

It is also great for people who have never done any kind of intense exercise because it builds the base of muscle and muscle endurance that will carry you through the rest of your life. You will be able to perform everyday tasks much easier with high-intensity circuit training.

Time between exercises

The rest interval between exercises is one of the most important factors when it comes to circuit training. The reason for this is that you need to allow your muscles and joints to recover, as well as your cardio capacity.

A good rule of thumb is to allow 30 seconds or one minute of rest between each exercise in your circuit. This way, you will be able to push yourself as hard as possible and still be able to perform the exercises safely.

Sequence of exercises

Series of exercises and exercise selection in circuit training are also important.  For the best Method of training, you should choose exercises that are antagonist in order to see the best results. This will prevent overtraining and help prevent injuries.

 

Training for women

Circuit training is recommended for both male and female bodies. It is said that circuit training burns 30% more calories than a regular workout program at the gym. training for women is an excellent way to gain muscle strength and accelerate your fat-burning process. Body fat has always been a primary concern for women. They always have more tendencies to accumulate fat in the hips and thighs. So women who are looking for a lean figure, toned muscles, small waist and have been exercising, lifting weights but still not achieving their goals circuit training is the right answer for you.

Benefits of training

Get results in minimum time

In today’s fast lifestyle nobody has time to spend hours in the gym. In-circuit training you can set your time and set up as many stations as you want. You go through these stations as long as your time ends. This full-body workout may take 15mins or an hour that’s totally up to you.

Beat boredom

In-circuit training workouts there are different stations which you go through swapping between different exercise equipment and switching with dumbbells, resistance bands, pushups, squats, biking, bodybuilding exercises, etc. This swapping and switching do not let you get bored of your exercise routine.

Try all fitness tools

You get to try most fitness tools if you are doing your training in the gym. In usual workout programs, most of the equipment tools are not used in the gym. Circuit training gives you the chance to use and switch between different tools quickly one after the other.

Whole-body workout

Circuit training is a whole-body workout. It is targeted for a particular goal which is to burn fats and gain muscle strength. This short but intense 30 min workout challenges your body with some strength training exercises and burns your body fat more quickly.

Few tips before starting your circuit workout routine

 Health concerns

Before starting your circuit training routine make sure that you do not have any knee or back injuries. Moreover, you are not suffering from any disease which might prohibit you to undergo such a routine.

Set your limit

Set a limit according to your weight and body, before you start. How far can you go, how much you can exert, or how much weight you can carry so that you don’t end up having an injury.

Mix cardio with strength training

You can add cardio in between your circuit training exercises. It will help you to boost your workout program while accelerating your fat-burning process.

Let your muscles relax

Give a break for a day or two after the circuit workout. Your muscles need to fully relax and strengthen before your next workout.

Using weights

If you are using weights it is always better to start with light weights. Once you are comfortable and come in the right form, you can move on to heavier weights. Heavier weights do not make you bulky rather improve your muscle strength in a short period of time.

Multiple muscle groups

Other than just biceps or curls try to do those workouts and exercises which uses multiple muscle group at a time like squats, deadlifts, pushups, pull-ups, dips, etc. This is how you will get to have a full-body workout quickly.

Circuit training classes

It is better to check if your gym instructor is offering circuit training classes. Other than that during regular gym hours when other people are using the gym equipment it isn’t possible to do your circuit training workout as you have to move quickly between different machines.

If you are looking for a perfect body shape with strong muscle and endurance levels just 30 minutes of circuit training in a day can do wonders for your body. Time has been and will remain a constraint for each one of us. To gain maximum benefit consuming the least of your time is the art we need to master. To see what is best you need to research, read, ask and make a suitable workout for yourself. Mixing up a few exercises with strength and conditioning training workouts and some cardio moves you will be able to design your own circuit training workout program.

It depends on how much you sweat during exercise. If you sweat a lot, then you need to rest longer between workouts. But if you don’t sweat at all, then you can work out harder for less time.

 

Steps to consider before starting your weight loss training plan

Steps to consider before starting your weight loss training plan

Considering weight loss?

Health and wellness nowadays have become a primary concern of the people associated with hectic routines of office and desk jobs. Hours and hours on the desk, unhealthy eating habits, zero physical activity throughout the day all these things multiplies your pounds every month and at the same time leads to more risk of the main health issues. Hence, no matter how much you love your job, how much it pays you regarding respect, popularity, capital and other things, you must consider some weight loss training plans to keep yourself physically fit and active to achieve your goals. Therefore, work and health are interrelated with each other. If you are healthy, you can work for hours without getting tired.

A physically active person always has a fit body and mind. They can produce more productive results in the office or anywhere else. This also has been a primary concern of many companies to keep their employees fit and healthy.  Due to this, nowadays almost all the corporate organizations have exercises and workout programs facilities available for their employees in the form of gymnasiums. At the same time, they also provide enough trainers for the guidance during exercises and the workouts. People utilize this facility during a short break in their routine office work, thus keeping them healthy and physically fit.

A healthy lifestyle is the need of time to start your fitness journey. An effective weight loss training plan combined with balanced diet plan is the key to all your fitness issues. By health and fitness, we mean health of body and mind both as they directly affect each other. Weight loss training plan includes exercises and workout not only to keep your body in tone but most importantly it also refreshes your mind and keeps your blood circulation smooth.

In today’s hectic lifestyle and routine, unhealthy eating habits are common. People tend to eat the unhealthiest food unable to analyze what they are consuming. Anything which tastes good and readily available comes as a filler. All we need to do is take a break, look in the mirror and think! How positive is your mirror image? Do you feel good when you see yourself in the mirror? Does your body feel fit and healthy?

If your answers to all these questions are NO ! then you seriously need to rethink your living style and eating habits. Weight loss training plan would be the answer to most of your fitness and health problems. An exercise and workout plan combined with a balanced diet plan will not only make your body fit but also keep you fresh all the time.

Steps to undertake before starting your weight loss training plan

An efficient and successful weight loss training plan is the one which will deplete your energy level and physically exhaust you. Pairing with balance diet plan i.e. healthy food and healthy diet, your calorie count will come in deficit, and you will start reducing weight. A successful diet plan will make you lose weight in a healthy way. It may take time but will give you long lasting results. Extreme diet plans may give you rapid results but will leave you weak and unhealthy.

Nowadays there are professional weight loss trainers who assist you in your weight loss training plan and exercises. They help you and give you long lasting results in shaping up your body through body building exercises, strength training workouts, circuit training for women, etc.

The healthy food which a person consumes has to be in proportion to the weight loss training plan. The energy lost during weight loss training has to be gained by the intake of balanced diet. i.e. food with low fats, low carbs and more vitamins and minerals. The best way to feel satiated without getting unnecessary calories is to emphasize on fruits and vegetables as they are the best source of vitamins and minerals.

Similarly, the methods adopted for reducing the weight has to be in proportion to the physical fitness of your body. A person doing rigorous exercises and workouts for weight loss training should have the stamina to sustain the fatigue and should not collapse very early.

A doctor and physician must be consulted before the start of any weight loss training plan. He will analyze your current health condition and determine to what extent your health permits you to carry out strenuous workouts. At the same time, guidance must be obtained from a good trainer who guides you and gives you an efficient weight loss workout plan and assists you in the conduct of exercises and workout. A good professional trainer and physician also help you in formulating a balanced diet plan with all essential ingredients required to provide instant energy.

True to its meaning “a healthy body has healthy mind”. Adopting an effective weight loss training plan is the only way to healthy weight loss, making your body and mind healthy.

How to determine your protein intake

How to determine your protein intake

People who are concerned about their healthy lifestyle always eat wisely and carefully. No matter how tempting the food is, they are highly selective about what they eat and how do they treat their bodies. Their diet plan consists of low-fat, healthy food items, therefore, making it a balanced healthy diet. It is not at all easy to follow a diet strict plan along with a break down of protein intake. However, the amazing results are what drives the motivation of the ones who are in love with their bodies.

Researches have shown that people who workout regularly and follow a diet plan have lower chances of falling ill and are less prone to different diseases. Exercise breaks down muscle fibers which reduce muscle building and strength. To offset this break down, appropriate nutrition is required during the day as well as after a workout.

Of all the components in a diet plan, protein plays a vital role in the building and maintenance of muscles. Coupled with this, protein also burns fat, reduces tiredness and hunger pangs. Protein intake is crucial after having a workout session for a boost. However, protein intake quantity varies from person to person and depends on the aim of the workout program. Those who wish to gain muscle mass are required to have higher protein intake as compared to the rest. This is because protein intake plays an important role in muscle building and proper recovery after a vigorous body building exercise.

Now the question arises, how much protein intake is good for the body after a workout? There are some researches that provide an answer to this question. For instant, an article, “Nutrition and Muscle Protein Synthesis: A Descriptive Review”, was published in the Journal of the Canadian Chiropractic Association in 2009, says that 25 grams of protein after a workout session is ample to refuel the body for building and repairing muscle. The article also suggests that this protein intake should occur within two hours after completing the exercise for maximum outcome. However, athletes need an extra 25-30 grams of protein serving during the day or before bedtime.

One should know the moderate quantity of protein that is healthy enough to be consumed in a day. According to Montana State University-Bozeman’s Sports Nutrition Site, 0.64 to 0.82 grams per pound of body weight is the right amount of protein that should be taken by an adult athlete. Therefore, a 150-pound person should consume 96 to 123 grams of protein in a day. On the other hand, a normal, non-athlete adult is recommended to consume 0.4 grams per pound of body weight. The above-mentioned requirement of protein can be easily fulfilled if a person eats a balanced diet. Instead of using supplements, real food should be utilized to regain muscles after workouts.

There are some sources of protein. It is a misconception that post-workout protein comes only from a beverage. Studies reveal that chocolate milk drinkers tend to build more muscular mass in four to five weeks of workout programs as compared to those who consume carbohydrate beverages after workouts. High-quality protein foods include beans, meats, soy, seeds, milk and dairy products.

Larger athletes require 30-40 grams of protein intake after a workout.

To make it easier for you to understand, a 30-35 grams portion of fish, meat or poultry is about the size of a mobile phone.  An egg in any form and a one-ounce serving of nuts provides nearly 6 grams of protein. A cup of cottage cheese or nonfat yogurt contains 30 grams of protein. A half cup of beans also fulfills the need of 30 grams protein intake. However, vegetarians need to have supplemental protein after body building exercises to meet the requirement of leucine in their diets.

However, researchers from Gatorade Sports Science Institute suggest that at 40 grams of protein per serving, there is a cap on protein’s benefits. Thus, for a person to consume 50 grams of protein after a workout may not work as better as 20-25 grams of protein per serving. We usually tend to believe that if a particular thing is healthy in a moderate amount, then it must be super healthy in greater amounts. Hence, the idea of consuming more and more protein for a better muscular body is a misconception.

Therefore, one needs to follow a regular workout session coupled with the moderate protein intake to see positive results in the body. If you are doing body building exercises, then you need to have proper portions of protein, carbohydrates, calories and supplements in their diet plan. On the other hand, if you are trying to lose weight, then you need to have lesser calories than proteins.

How to start a fat burning workout plan?

How to start a fat burning workout plan?

People who tend to adopt a healthy life should make certain things clear about the real concept of health and wellness. People do understand that a healthy lifestyle can work wonders to their lives but what consists of a healthy way of life is known to only a few.

The first and primary component of a healthy lifestyle is the acquisition of a balanced sufficient and healthy diet plan. It varies from person to person and to from time to time that what could be the constituents of a perfect diet plan. It is essential to have a full-fledged analysis of your body to cater to the basic requirements and needs of your body systems through an impressive diet plan.

Health can be considered as one of the greatest features for maintaining your self-confidence, boosting up your level of energy and giving you a longer healthier and a happy life.

The second most important characteristic of a healthy lifestyle is devising a regular pattern for a workout program and an exercise session. Through enormous studies and researches carried out it has been provided that people who include a balanced diet plan and regular workout program as a part of their daily lives tend to fall ill less often. The factor of stress is substantially reduced and emotional and mental stability increases when a person attains an active lifestyle.

But one thing to understand about the concept of a healthy lifestyle is that it is something that is to be achieved over a period and it is no phenomenon that could occur overnight.

Many people who tend to remain fit and are keen on maintaining a regular and reasonable body weight make sure to get involved in some physical activities if not a regular workout program. Sports is one such thing that gives you the double the benefits with even more pleasure and entertainment than a regular exercise session or a usual workout program.

It depends upon the person that whether he takes on with sports as a hobby or takes up the exercise pattern to get rid of the unnecessary body fat. Some people make choice of adopting body building exercises to get their body in the right shape and appropriate weight.

It is most certain that excess of body fat and eventually body weight makes room for not just one but a lot many chronic diseases like cardiac illnesses, diabetes and many more. To the problems of obesity the experts, trainers and nutritional guides have been able to design collectively fat burning workout sessions and appropriate weight loss training plan along with the balanced diet plan. All these things, when put to use in the right manner, are sure to bring about huge and massive improvements in those individuals who are suffering from obesity.

Following a workout program that includes fat burning workout sessions are not easy to handle for those who are new to the task. It requires hard work and determination to push your body to the limits to achieve an extra mile. Even for those people who are used to getting fitness sessions may not be able to carry on that well with the vigorous exercises that are usually kept in a fat burning workout program or the weight loss training plan.

As a matter of fact, a person needs to identify his stamina and then work on bringing enhancements in increasing the stamina day by day through the training programs. When a person starts to follow a diet plan and a fat burning workout program he may not be able to notice a reduction in his weight but and often gets disappointed, but it is that moment where he needs to pluck some courage and move on with his set pattern to get the desired results. People who have had their experience with the weight loss training plan are often observed to point out that the first few kilograms of weight are assumed to be quite difficult to reduce.

Therefore, courage commitment and passion are the key to success for all those who are fighting obesity. One needs to remember that changing a lifestyle is a slow and steady process which cannot occur all of a sudden. He needs to start very slow and make sure to go easy with his nerves. After all getting your ankle twisted or sprained in the first week of your training session might change your plans of altering your lifestyle.

Once you have started to follow a pattern you may not feel a reduction in your weight, however, you will find your muscles relaxed and your mind fresh and considerably more alert in the initial days of the workout program. Usually, people start with a regular walk to build up the stamina of constant muscle movement. Jumping to the strenuous exercises too quickly will have lesser results and more fatigue.

It is essential to study the requirements of your body and then chose your diet plan and workout program in accordance with it in order to remain healthy and wealthy.