Workouts

You can get a great workout in about 25-45 minutes…if you do it right. The old days of long, slow cardio have been replaced by new, short, focused training programs. High-intensity training is recommended now because it burns calories and fat much faster than traditional weight lifting and running on a treadmill. There’s no stopping for long breaks, and you don’t need them, except for an occasional sip of water. And there’s an extra benefit to high-intensity training…you continue to burn fat and calories long after the workout is finished.

The new workout programs have many different names:

  • metobolic training,
  • H.I.I.T training  (high-intensity interval training),
  • circuit training,
  • dynamic set training
  • SSP Training (stabilization, strength, power)
  • optimized muscle splits,
  • hybrid lists,
  • peripheral heart action

They all represent the same thing, and they are sold under many different brands and methods. Here’s a good list, ranked from hardest to easiest, in my personal opinion (and I’ve tried most of them):

  • CrossFit
  • Bootcamp
  • Orange Theory Fitness (high-tech gym and specialized program/nationwide)
  • BODYPUMP™ (online, gym class by Les Mills)
  • Body Beast (DVD program by Sagi Kalev/Beachbody, LLC)
  • P90-x (DVD program by Tony Horton/Beachbody, LLC)
  • Insanity  & T-25 (DVD program by Shaun T/Beachbody, LLC)
  • 30 Day Shred (DVD program by Jillian Michaels; Biggest Loser TV show)
  • Brazil Butt Lift (DVD program by Leandro Carvalho/Beachbody, LLC)

The programs range from 25 to 60 minutes of high-intensity resistance training, and you can do it every day, in the gym or at home! Workout at least 3x/wk to see results, for a couple of months…and choose a program you enjoy doing, whether you are outdoors, in the gym, or in front of your DVD player & TV.  For fun and variety, throw in a little spin and/or sprints to speed up the toning process…there’s nothing better than sprints a few times per week to drop weight fast.

When you workout, be sure to hit the “growth threshold” or you’ll only make small gains, or no gains at all. Hitting the growth threshold causes “hypertrophy” in the muscles, causing your body to go into overdrive and getting ripped. You’ll get the pump from the extra blood flow causing your muscles to get bigger. You’ll know when you are hitting the growth threshold when your body tells you “can’t do this anymore” and you start feeling physical pain…don’t give up two reps too soon! When/if you hit the growth threshold, your muscles will grow fast. And be sure to take the correct supplements to maintain focus and sustained energy when going for the growth threshold! Btw, if you hit the growth threshold, you’ll also trigger the “afterburn” (aka “continuous burn”) effect that will help continue to build muscles and elevate your metabolism (burning fat and calories at a higher rate) for the next 15 hours. I mention the afterburn effect in my other blog posts. When training hard, be sure to take a day off occasionally to recover.

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oh, btw, be sure to modify your diet plan, or you won’t see the results! Kurtis (trainer at 24Hr Fitness) says, “you can’t outrun a bad diet!” So true. Check out my Diet & Food page for more great ideas and links to other great diet sites.

4 thoughts on “Workouts

  1. There’s also a post-exercise phenomenon called “The Afterburn Effect”, or EPOC (post-exercise oxygen consumption), and it’s a measurably increased rate of oxygen intake following strenuous activity intended to erase the body’s “oxygen deficit.” EPOC is accompanied by an elevated consumption of fuel. In response to exercise, fat stores are broken down and free fatty acids (FFA) are released into the blood. In recovery, the direct oxidation of free fatty acids as fuel and the energy consuming re-conversion of FFAs back into fat stores both take place. The effect could last for a day or two after high-intensity training.
    Learn more on Wikipedia at: http://en.wikipedia.org/wiki/Excess_post-exercise_oxygen_consumption

  2. Keep moving to keep the dopamine levels up, and to avoid a setback after the holidays.

    Dopamine is a neurotransmitter that helps control the brain’s reward and pleasure centers. Dopamine also helps regulate movement and emotional responses, and it enables us not only to see rewards, but to take action to move toward them. Dopamine deficiency results in Parkinson’s Disease, and people with low dopamine activity may be more prone to addiction. The presence of a certain kind of dopamine receptor is also associated with sensation-seeking. http://www.psychologytoday.com/basics/dopamine

  3. I found a great article on: “8 Most Useless Workouts Ever”
    1. The Triceps “Bench” Dip
    2. Crunches on the Floor
    3. Roman Chair Sit-Ups
    4. The Smith Machine Squat
    5. Round Back Deadlifts/Round Back Barbell Rows
    6. 45-Degree Leg Press
    7. Squat to 90 Degrees (Thigh Parallel to the Floor)
    8. Behind the Neck Barbell Presses and Lat Pull Downs Behind the Head

    Bootcamp workouts are sounding pretty good…not a waste of time.
    Read all about it at:
    http://www.workoutplan.com/8-most-useless-workouts-ever/

  4. Fitness & Exercise Routines:

    * Bootcamp or cross-fit 4-5x/wk
    * Bodypump/weight-lifting 2-3x/wk (if you are trying to bulk up, and drop a day of cardio)
    * Abs& Core 4x/wk
    * Cardio- spinning, swimming, rowing machine, sprints, basketball, jump rope 2x/wk
    * Yoga & Pilates 1x/wk
    *
    Remember, don’t over-train!

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