Category Archives: Cardio Training

Total Body in 10 Minutes

Posted on by Posted in Cardio Training, Strength Training 1 Comment

Guest post of the day…

I have a great workout for you when you are in a rush or are making the time excuse. In 10 Minutes you will get your warm up in, elevate your heart rate and improve your mood. Remember when picking a routine the key is to not make it a routine. Always changing and confusing the muscles is crucial to success. So use this one when you choose and be sure to break it out when that little voice tells you “there is not enough time” for a workout.

Lets start with the movements. First is the air squat. Take your feet and place them under your shoulders. Then shoot your hips back and down like you are going to sit back on the couch. Literally back and down. Keep a nice upright chest do not fold yourself in half. Try to look exactly like this picture at the bottom. Then stand back up so your hips and knees are locked out and repeat. A couple key things to remember: keep a vertical flat back and stay on your heels. If anything starts to hurt then stop and consult with a trainer about your form.

Next movement is a Burpee. Nope that is not misspelled, Burpee is correct. Start standing then drop down so your chest is on the floor. Then get back to your feet jump and clap. It does not matter what goes on in the middle you can peel yourself up or do a push up. Just think about the two end points chest to the deck then jump and clap. Last movement is a V-up. Lay flat on the floor on your back. Extend your arms over your head. Now bring your feet and arms together over the center of your body at the same time. Finish position looks like this.  If that is too difficult then lift your legs as high as you can. Scaling is perfectly acceptable.

Now you have the movements, lets get to the workout.

You have 2 min to warm up. Get the blood flowing by hitting some jumping jacks, light jogging and dynamic stretching. Since you only have 10 min we will cut 2 min off for the warm up so no excuses about time. Oh yeah this workout is time based. Get a stop watch or use your phone. At the end of the 8 minutes you will record the amount of work you have done.

The Workout is….

20 Air Squats
10 Burpees
20 V-ups

Do that as many times as you can in 8 Min.

At the end of eight minutes record your score. Your score equals how many rounds you completed. An example would be 2 rounds plus 5 burpees.

Three Things to remember during this workout
1) Breath. During your squats and Burpees espcially. It is difficult to establish a breathing pattern during the V-ups but do your best.
2) Keep an active core during your air squats. It should be engaged and tight at all times during the movement.
3) This workout is about pushing yourself. Break through that mental barrier and work for the full 8 minutes are hard as you can. If you only get one round that is fine. As long as you put out your best effort!

I want to touch on the importance of recording your work. This is a great way for you to keep track of your progress. Think of it like running a mile. You want to get faster each time. If the scale does not change but you double your rounds I can guarantee you will be looking and feeling better.

Another tip for this workout is to do it with a friend. If the two of you are working hard together it will push you to work harder. If you are embarrassed or unsure of yourself pick a good friend and go outside your comfort zone. The results will be amazing. This blog post was kindly written for us by Geo Rockwell, founder of Fitrilla.com, where fitness entrepreneurs share their secrets to success. He has his CrossFit level one certification, CrossFit Endurance Certification, ACE Certification, and a Bachelors in Physical Education.

Secrets to a Supercharged Workout: Burn More Fat, Build More Muscle, Spend Less Time

Posted on by Posted in Cardio Training, Strength Training, Weight loss 10 Comments

Think about the last time you walked into a gym.  Odds are you saw the same thing you’ve seen a hundred times before.  The bench press and free weight section is packed to the brim with men, boys lifting for 15 seconds, resting (read: flexing, talking, ogling girls, etc.) for 2 minutes.  Then you’ve got your elliptical and treadmill ladies who spend 40, 50, 60+ minutes plodding along on their machine, the only thing changing is the pages of their US Weekly magazine as they casually flip through.  Throw in a healthy portion of fillers, the people who just kind of mill around, check their phone, text their friends, wait in line for the water fountain, and you’ve got a pretty standard gym anywhere in America.

These people mentioned above usually spend more time at the gym than I do.  This makes sense as most people think more time spent at the gym means they’ve worked harder.  But like almost all things in life, it’s not about what you do, it’s about how you do it.

You’ve absolutely got to get yourself out of this cycle if you’re one of these people.  The purpose of going to the gym is to make progress; there is no other reason to be at the gym.  If you aren’t doing yourself any good, you’re simply wasting your time.  Mentally, you may feel you are doing something right by going to the gym for 90 minutes a day, but if you look at yourself in the mirror and look pretty much the same as you did 6 months ago, you ain’t doing something right!

Check it out…if you want to look like Sally from accounting, do a Sally from accounting workout (you’ll find these scattered all over the internet).  If you want to look like Ironwoman, Lokelani McMichael (or for you guys, Adrian Peterson) then you’ve got to do short, high-intensity, explosive workouts that replicate the training of professional athletes.  Because you are going to be training at an elevated level, the amount of time spent in the gym can be drastically cut.  IF you are going hard enough, workouts should never go beyond 45 minutes, and in many cases, 30 minutes is all you need.  Think of every infomercial you’ve ever seen….they’re all promising better results in less time.  Well, now you’ve got a non-gimmicky, sure-fire way to achieve better results in less time.  Leave the 5 minute workout DVDs and thigh master for the wannabe’s.

Now, lets get into the nuts and bolts of this format of training.  This type of workout will rely on three pillars; high- intensity interval training, explosive plyometric resistance training, and full-body supersets.  The combination of all three results in a chemical response in your body that provides benefits unseen by standard training methods.  The chemicals involved in this release are HGH (Human Growth Hormone), Testosterone, and IGF-1.

HIIT

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Many of you have submitted questions in the past about running long and slow, as you’ve heard that your body uses fat for fuel during long-duration exercise.  While this is technically true, it doesn’t paint the full picture.  For one, when you stop your long and slow training, your body instantly stops burning fat.  This is because your heart rate hasn’t been elevated enough to raise your metabolism significantly enough to continue to burn calories.  Even more alarming, long slow bouts of cardio signal the release of the hormone cortisol.  Cortisol is a muscle killing chemical that eats up your lean muscle mass.  Think about long-distance runners for a minute…they don’t exactly have muscular physiques, do they?

The key here is to train at an intensity that elevates your heart rate, so your metabolism continues to burn calories well after your workout has ended.  During the workout you will be burning carbohydrates for energy.  Afterwards, your body will switch to burning fat.  As your heart rate soars, you begin to struggle, and your oxygen demands sky-rocket.  As you inhale more air to meet the needs of your body, your metabolism begins to rise.  This phenomenon is known as EPOC, or post-exercise oxygen consumption.

Since your carb stores have been depleted during your workout, your body turns to fat stores after your workout to bring your body back to a normal resting state.  The amount of work required to take your body from all out exertion to a normal resting rate is significant, which is why your body continues to burn calories well after you are finished working out.  Some studies suggest that EPOC will cause your body to keep an elevated fat-burning potential for up to 48 hours.

Want to make use of EPOC and HIIT?  Try either of our jump rope workouts for maximum effect! Found here and here.  If running/biking/swimming/etc is more your thing…try to perform your activity for 20-30 seconds at maximum effort followed by 45 seconds at half-speed.  Repeat this for 20-30 minutes total.

Explosive Plyometric Resistance Training

When I look at an athlete like Adrian Peterson, or UFC fighter Georges St. Pierre, I see a lean, explosive individual.  Their muscle fibers look like they are just itching to explode out of their bodies.  Comparatively, when I look at a powerlifter like Mr. Olympia, Jay Cutler, I see insane size, but I don’t get the same feeling of speed, athleticism, and explosion that the bodies of the other two convey.  Since I’m guessing most of our readers are more concerned with building a lean, athletic appearance, and not so concerned with building 22 inch biceps, training in a way that lends itself towards your goals, is paramount.

With that said, the old format of lifting as heavy as possible, then resting for minutes on end before repeating is great if you want to look like Mr. Jay Cutler.  Bodybuilders use this technique to add massive size gains to their frames.  If you want to look like a lean, mean, fighting machine, try supersetting standard movements with explosive plyometric exercises.

Use heavy weights (3-4 sets, 6-8 reps) with this technique and limit your rest time (hopefully to nothing!) between the secondary exercise in the pair.

Some examples of training combos would include:

  • Barbell Incline Bench Press supersetted with explosive 20 Mountain Climbers
  • Bentover Barbell Row supersetted with 15 Squat Jumps
  • Lat Pulldowns supersetted with 12 Burpees
  • Front Barbell Squats supersetted with 10 Plyometric Pushups

Make a concerted effort to put maximum effort into the plyometric portion of the superset.  Go about completing these exercises in a calculated, methodical manner.  Think explosive.  Think max intensity.

This type of training will cause your body to wonder what the heck is going on.  Your heart rate is going to soar, hormones are going to be released in far greater quantity, and EPOC is going to come on in full effect. All in all, you’ve just done more for your body than any of those other people spending three times as long in the gym.

Full-Body Supersets

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This next piece of advice is great for both men and women, but all you brodies out there, pay special attention.  Whenever I see guys at the gym, they are often supersetting between two exercises, hitting the same body part.  Think, military press and front dumbbell raises.  This is a fantastic way to add size and strength, and is a technique used by many bodybuilders.  However, as I mentioned earlier, I’m going to go out on a limb and guess most of you aren’t body builders.  This type of supersetting doesn’t do much for your metabolism.  In order to continue to build that muscle, while at the same time burning fat, go for full-body supersets.

By combining upper and lower body movements, with adequate intensity, you will cause your body to release greater amounts of HGH, testosterone, and IGF-1, than if you were to stick to the same body part supersetting you’re probably used to.

The release of these chemicals does wonders for those wanting to add lean muscle mass to their frames.  As an added bonus, the fat burning effects of EPOC (which you will experience if you are maintaining the right intensity between upper/lower body movements) is going to shred you up at the same time.  No more weight training PLUS cardio days at the gym.  Knock it all out in one intense workout.

To get the full benefits from this type of training, make sure you go heavy on the weights.  Aim for 6-8 reps per exercise and use compound movements whenever possible.  A good full-body routine would include the following:

  • Wide Grip Pullups supersetted with Pushups
  • Military Press supersetted with Deadlifts
  • Bench Press supersetted with Barbell Squats
  • Close Grip Bench Press supersetted with Barbell Clean and Press
  • Dumbbell Snatch supersetted with Box Jumps

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In closing, standard isolation exercises, long and low-intensity cardio, and long rest periods are great for bodybuilders.  However, the fact is, 99.9% of you aren’t bodybuilders.  You’re regular people who simply want to add muscle, lose fat, and look great under your clothes.  Long, lean, and athletic.    I know exactly how you feel. In order to look that way, you must train that way.  Get yourself in gear and begin using the methods laid out in this article.  Stay tuned, because our next write-up is going to feature more advanced technique which combines all three methods into one insane workout.  Happy lifting!

Why You Can’t Lose Weight (And What You Can Do About It)

Posted on by Posted in Cardio Training, Featured, General Health, Strength Training 9 Comments

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End the fat cycle…

I’ve seen it countless times.  Someone does their cardio exercise almost everyday, usually it’s a run, eats right, but still cannot lose their excess body fat.  There really isn’t anything more frustrating in all of fitness than doing the things you think you are supposed to be doing, and STILL can’t lose weight and retain that body fat you so desperately want to see disappear.

Motivation Murder

Maybe you’re on the elliptical or other machine which tells you how many calories you’re burning.  You use a food journal, do the math, and have calculated you are burning more calories than you are taking in.  You SHOULD be losing weight you may think to yourself.

You may start to feel like all your efforts to run, bike, whatever it is you typically do, are in vain.  You are simply maintaining and cannot lose weight or make any significant progress.  This is a classic thought process, and one of the biggest contributors to burn out.  What if we told you your cardio routine may be the reason why you can’t lose weight?Keep reading…

Your Body Is Smarter Than You Think

For many people, running is their form of cardio exercise.  They’ll often go on 4, 5, 6+ mile runs and think they are doing what they are supposed to be doing.  In reality, your body is a pretty remarkable machine.  It can easily adapt to a given stimulus over a period of time.  Doing primarily the same runs at the same speed over a period of time is going to slowly decrease the effectiveness of the run.  Your body becomes more and more efficient at handling the same run, which leads to the workout becoming less challenging over time.  After some time of doing the same basic run, your body will burn less calories for energy than it did when you first began your running regimen.

There is some research out there that suggests long, slow-to-moderate paced cardio workouts may contribute to the LOSS of lean muscle mass over time.  As we should all know by now, the loss of muscle mass contributes to a decrease in your metabolic rate.  The body with less lean muscle mass is burning fewer calories at rest than the same body with more lean muscle mass.  Your goal is to keep your metabolism as high as possible for your body type.  Combine this with the fact that your body has adapted to your cardio routine, and you have recipe for non-existent fat loss and a loss of motivation.

You may have heard the myth that you burn more fat calories by doing low-intensity cardio, while high-intensity cardio uses more carbohydrate stores for energy.  Per a recent CNN Health article:

“In general, low intensity exercise has its place — it’s less stressful on joints.

The myth is that if you exercise too intensely, you end up burning carbohydrates instead of fat.

It’s the most dangerous type of myth because there’s a kernel of truth in it, Hutchinson said.

The more intensely you exercise, the higher proportion of carbs you burn. You may burn less fat, but the total amount of calories burned is higher and that is the bigger picture.

When your body has burned up all the carbs, it starts burning fat.

“You can ignore zones and pay attention to how many calories you burn, which ultimately determines how much body fat you’re going to lose,” Fitzgerald said.”

Focus on how many calories you are burning during your exercise.  I realize this can be hard and confusing at times, so go all out and pull back from your training when your body demands that you do so.  You will no doubt be burning more calories, and ultimately, more fat, by training at an elevated pace.

If You Wanna Look Like an Athlete…

So, what does all this mean for you?  My mantra is this: if you want to look like an athlete (and here too), you need to train like an athlete.  How does one train like an athlete you may be wondering.  For one, athletes and people with lean, athletic, healthy builds, don’t simply go on the same run everyday and expect to keep losing weight.  Cross-training is the key to success, along with high-intensity interval training.

Don’t stay at one pace the entire time you do your cardio.  Work short, intense bursts of energy expenditure into your run, bike ride, etc.  Every few minutes, go at 90-100% for 30 seconds.  Ease up, and repeat this cycle for as long as you are exercising for.  This type of training keeps your body on its toes, and will never allow it to get comfortable with what you are doing, which is key to speed up fast loss.

Cross-training is just another word for training your body using various formats to achieve a higher level of success.  You should always aim to incorporate various forms of fitness into your routine.  Alternating your weight training program to include periods of heavy weights/low reps, and low weights/high reps, supplementing with pilates classes, cardio-based fitness classes, wind sprints, running stairs…..you get the point.

The principles of cross-training is what helped shape the Body Diversity Training method we founded here at Share It Fitness.  We believe combining a variety of strength/cardio based fitness classes with an effective weight training routine is the single best way to achieve that healthy, lean, and toned body everyone should be striving for.

Above all, you need to develop the mental discipline to push yourself.  Whether you are going for a run, lifting weights, or taking a bike ride.  NEVER get comfortable with what you are doing.  If you ever get to the point where going for that run doesn’t seem like work, it’s because it probably isn’t anymore.  Always up your intensity when possible, push yourself to lift that heavier weight, and keep trying different forms of exercise.  Do this, and that stubborn fat is going to start melting away in no time.

 

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…and look more like this.

 Ready to End the Fat Cycle Once and For All?  Join Share It Fitness and We’ll Lead the Way.

Come on over to our full site www.ShareItFitness.com and sign up today!  We’ve got hundreds of OnDemand group fitness classes and DVD-style workouts ready to be streamed to any smartphone, tablet, computer, or wifi-television.  Even better, we’re still giving away free premium memberships for a little while longer, so jump on the bandwagon while it’s still free!  Connect with hundreds of other people on our workout plans, contact live health/fitness professionals ready to answer your questions, and see why Share It Fitness is the most interactive and effective fitness experience on the web!

Cutting Fat and Building Muscle…Is It Possible?

Posted on by Posted in Cardio Training, Strength Training 3 Comments

add muscle Regardless of your fitness ability, both individual goals of stripping down body fat and adding muscle to your frame is hard work.  It may come easier for some given their genetic disposition, but both are tough tasks that should not be taken lightly.  For new exercisers who have a great deal of body fat to lose, the reduction in weight may seem to come almost effortlessly.  However, for your intermediate to advanced fitness people out there, losing those last stubborn pounds of body fat can be tough.  Similarily, adding muscle to a frame that is already fairly built up, is harder than adding muscle to a frame that lacks muscle to begin with.  

Now, we already know each is tough in its own right, but how tough does it get when you combine the two?  This article is geared towards the intermediate and advanced individuals out there who need to take extra lengths to keep making progress.  If you are newer to exercise, continue with your standard cardio routine and mix in basic strength training exercises a couple times a week.  Now that we have that out of the way, let’s take a physiological look at what is going on inside our body.

When we burn calories, we lose weight.  Our body has less excess energy to burn and thus turns to cells inside our body to provide the fuel.  This energy will largely come from fat cells, when they are in great quantity, but what happens when we have just a little fat that we want to lose?  Our body will burn the fat along with muscle to create energy.  On the flip side, when we lift weights with the goal of building muscle, we are actually breaking down the muscle in the hopes that it will repair itself and come back bigger and stronger.  How do we ensure that a muscle repairs itself properly?  We ensure this by taking in a sufficient number of calories, especially protein, through our diet.  It always amazes me when people (typically guys) think they can lift extremely heavy weights, but ignore their diet, and expect to grow.  Muscle doesn’t grow because you lift weights.  Muscle grows because you lift weights and give the muscle adequate fuel (a healthy diet).

So think about that for a minute.  We need to burn more calories to lose the fat, but take in more calories to add muscle.  It doesn’t take a genius to realize a lot of people are simply spinning their wheels and getting no where.  The purpose of this article is to give you a basic idea of how to accomplish your goals of stripping down body fat while gaining and/or retaining muscle.  Something to keep in mind; no cut/bulk plan will ever give you the same results as a strictly bulk plan.  You simply cannot eat the calories necessary to add pounds and pounds of muscle to your frame and expect to cut fat.  What you can do however, is get on a plan that will continually add muscle to your frame while allowing you to strip fat and increase your cardiovascular ability, thus, giving you healthier heart and lung function.

The key to this type of plan is to keep a strict document of everything you are doing.  In order to be successful with a cut/bulk plan, sticking to schedule is key.  Another key point to remember; having a healthy looking body, inside and out, is 60% diet and 40% exercise.  Diet is vital to your success on this plan.  Do not ignore or diminish the power of a good, clean diet.  More on this in a minute.

The exercise aspect of this routine should involve heavy, complex lifts that are designed to push your muscles to extreme fatigue.  I’m not talking about overtraining.  I’m talking about training to the point that your muscles simply cannot give you another rep.  Aim to keep repetitions per set in the 6-10 range.  Great compound movements such as deadlifts, military presses, bench presses, squats, wide-grip pullups, etc should make up the bulk of your routine.  This doesn’t mean you should ignore more isolation based exercises.  Just be sure to include the big, power moves, and be sure to go heavy on them.  Now, this is only one piece of the puzzle.  Another piece is your cardio.  Since you are trying to lose fat, you are going to need to get some cardio in there.  Scale cardio back to 20-30(max) minute intervals.  Keep your heart rate in the “fat burning zone” by using a heart rate monitor or other device on MOST (not all) cardio training days.  A sample 7-day routine would look something like this:

  • Monday: Chest, Tris, Shoulders 18-21 sets total
  • Tuesday: 25 minutes on the stationary bike
  • Wednesday: Biceps, Back, Abs 18-21 sets total
  • Thursday: Run 4 miles using HIIT (High Intensity Interval Training)
  • Friday: Legs 12-15 total sets
  • Saturday: REST
  • Sunday: REST

Now, every body type is different, so it’s tough to give generalized advice like this.  That said, the above plan is a great starting point.  Continue to tweak it as you progress.  Maybe you need to add a little more cardio to keep up steady fat loss.  Maybe you need to add a few extra sets to legs.  Whatever you think you need, play around with it and see how it works for you.

On to the biggest piece of this equation; diet.  Diet has the potential to make or break any exercise routine.  It is no different in this scenario.  Since your body needs fuel to build muscle, you cannot severely cut your caloric intake in an effort to lose fat.  You’re muscle growth will slow to a standstill.  What you need to do is make an especially strong attempt at eating clean.  Eating clean means avoiding the foods you already know you shouldn’t be eating, i.e. fast food, high fat, simple carbs, etc.  Place a greater emphasis on upping your protein intake and make the most of the timing of your meals.  Take in some complex carbs mixed with protein first thing in the morning.  Try to evenly space your meals out over the remainder of the day.  You should know by now that a protein shake, mixed with a simple carb (this is really the only time to consume simple carbs) should be taken within 30 minutes of your workout.  To take that a step further, you should now be consuming a slow-digesting protein like greek yogurt, or cheese, right before bed.  This will further help your muscles repair themselves while you sleep.  The little things make all the difference when you are on such a tight regimen as the cut/bulk routine. 

Aim to take in about 1.25-1.50 grams of protein per pound of body weight.  If you are 200 lbs, aim to take in roughly 250-300 grams of protein each day.  When taking in that much protein, be sure to get adequate water intake as not to over stress your kidneys and liver.  Eat a lot of complex carbs that will take longer to break down, and thus, cause your body to have less insulin spikes.  Insulin spikes in your body will indirectly cause you to retain fat; exactly what you don’t want.  Total caloric intake varies greatly and is largely dependent upon your height and weight.  As a general rule of thumb, a standard 2,000 calorie diet, with a heavy emphasis on protein intake will be sufficient for you to experience fat loss, while continue to make muscular gains. 

This type of routine is great for short periods of time, i.e. 8-12 weeks.  After that time is up, continue with the healthy diet, but up or cut the calories based upon your current goals.  In addition, increase or decrease the weight training/cardio ratio to fall in line with those goals.  Best of luck and let us know how all this works out for you!

A Brand New Life with 3 Easy Tips

Posted on by Posted in General Health, Nutrition, Weight loss

1. Eat 8 ounces of food every 3 hours

2. No sugary drinks

3. Do not skip meals.

The result for Anita Mills? 

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A weight loss of 232 pounds.

Weight loss can be so simple! There is no need to over think it.  Anna never deprived herself of her favorite foods, she merely showed self-control and only ate what she alloted for herself in that meal.  If she went out to eat, she would order a doggie bag right away to save half her meal.  After a few months into Anita’s new diet, her body started craving healthy foods. Diet is where 85% of weight loss comes from, add some exercise with your healthy diet and you are good to go. Anita never went crazy with her workouts.  She walked about 5 times a week and also engaged in some light cardio.

Anita is loving every minute of her new healthy, thinner life.  She is trying new things that she never thought were possible.

It took a trip to the doctor with Anita’s diabetic mother for her to realize it was time for a change. She was finally ready and determined to improve her life.  She snapped a picture of herself and saved it on her phone.  That picture was the first step Anita took in holding herself accountable for her weight loss journey. 

Don’t wait until it’s too late. Commit to a healthy lifestyle today.

Check out the full story here.

Body Diversity Training: The Key to Lifelong Health and Well-Being

Posted on by Posted in Cardio Training, General Health, Strength Training, Weight loss 7 Comments

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First off, this is not another article where I rant and rave about the benefits of muscle confusion.  For those of you that may not follow this blog religiously, I often preach the importance of confusing your muscles during any long-term weight training program.  The reasoning behind this is muscle confusion is a sure-fire way to keep your muscles on their toes, and helps you avoid the dreaded plateaus.

Body diversity, which does draw on some ideas of the muscle confusion theory,  is so much more than that.  Simply changing up weights, exercises, and the manner in which we lift weights is great for individuals trying to continue gaining strength and adding muscle mass.  Adding muscle mass is great because it will help speed up your metabolism, but unlocking total body health and wellness is about more than just adding muscle and increasing your metabolism.

While working as a personal trainer several years ago I would regularly come across three different type of clients.  Client A was the person who simply wanted to hit the weights and pack on muscle.  Client B was the person who wanted to lose weight and thought doing as much running as possible was the best way to achieve that goal. Client C was the person who did a little bit of everything; weight training, yoga, biking, bootcamp classes, pilates, etc.  Client C lifted less often than Client A and did less overall cardio than Client B, but you know what?  Client C was by FAR the most fit of the bunch.

Now, I already know what most of you are thinking.  ‘First, how do I have time to bike, take cardio classes, take yoga classes, do pilates, AND lift weights?  Second, how do I afford to take all these classes?  Achieving a fit lifestyle must only be for the well off.’  My goal, and the reason I started Share It Fitness was to show that reaching your fitness goals wasn’t about spending massive amounts of time or money in gyms and studios.

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Body Diversity Training is the foundation that Share It Fitness was built.  We wanted to create a database of full-length exercise and fitness classes that was bigger and more robust than anything that could be found on the internet.  Imagine being able to wake up on Monday and take a yoga class focusing on cardio training  from your living room, then hit the gym after work for some weight training with a workout specifically designed for you by one of our live professionals.  Tuesday, maybe you are taking a cardio based class with light dumbbells from home.  Wednesday you do a plyometric class in your backyard while following along with the instructor leading the class.  Thursday, you’re back in the gym, but your taking a 60 second interval training class  instead of doing the same boring routine you’ve always done.  Friday, you decide to take an early morning relaxation yoga class to start your day.  That evening, you decide you want to get some mat pilates in, so you fire up a class and get your workout in right in front of the TV in your living room.  You get the idea.

This is Body Diversity Training.  By incorporating many different disciplines of fitness into your life, you are hitting your muscles, cardiovascular system, and mind in a way it has never experienced before.  This ever-changing fitness lifestyle throws your body into disarray.  You are going to force your body to grow, build, and become stronger.  Your mental well-being should also improve as a result.  We are going for the total body make-over, not just the physical aspect.  Not only will you look better from the outside, your internal organs are going to function better, and you will likely receive the mental benefits that come with gaining and maintaining a lean body and a healthy and happy lifestyle.

Our muscles stand to benefit by being hit from various angles, in different formats, and with varying weights.  Our cardiovascular system stands to benefit by the varying amounts and intensities of cardio we are doing.  By combining different types of cardio into your lifestyle, you will exponentially increase your CV ability and strength.  Doing the same running routine over and over not only gets old, but loses its effectiveness over time.  Keep things fresh by trying lots of different classes that keep you moving and sweating.  Classes on Share It Fitness were systematically designed for individuals of all levels.  What this means is that you can progressively take harder and harder classes as your fitness levels progress.  We have workouts designed by, and for, professional athletes that are down right HARD.  We have workouts geared towards absolute beginners.  Progressively up the difficult in your routines, and you will experience the full benefits of Body Diversity Training.

With the concerns I know many of you have, we created our website to eliminate the most common excuses; time and affordability.  Our classes range from 10-90 minutes in length.  Find something that works for you, and do it.  Something else to keep in mind, many of these classes can be done at home.  Save time by not driving to and from the gym.  This is fitness on your own time schedule.

Ready to Transform Your Body and Life with Body Diversity Training?

Come on over to our full site www.ShareItFitness.com and sign up today!  We’ve got hundreds of OnDemand group fitness classes and DVD-style workouts ready to be streamed to any smartphone, tablet, computer, or wifi-television.  Even better, we’re still giving away free premium memberships for a little while longer, so jump on the bandwagon while it’s still free!  Connect with hundreds of other people on our workout plans, contact live health/fitness professionals ready to answer your questions, and see why Share It Fitness is the most interactive and effective fitness experience on the web!

 

Workout for Swimmers

Posted on by Posted in Cardio Training 1 Comment

Workout plans are not only important in the gym but in the water as well.  Instead of swimming aimlessly, find or make up a workout with times to stick by so you are actually pushing yourself and getting your heart rate up.   If you have access to a pool I highly recommend you switching up your basic gym routine and adding swimming to the mix.  It is great for endurance we well as strength training. 

Below you will find a great 1 hour sprint workout.  If the intervals don’t work for you, adjust as necessary.

Reps Distance Interval Stroke Type Comment Totals
1 400 06:00 choice warm-up  Easy 400 / 06:00
6 50 00:50 freestyle swim   300 / 05:00
6 50 00:55 freestyle swim 10 Yards dolphin kick off the wall 300 / 05:30
8 25 01:00 freestyle swim Odds: Easy
Evens: Fast		 200 / 08:00
10 150 03:15 see comments swim 3/6/9: IM
others: free		 1500 / 32:30
1 100 02:00 choice warm-down Easy 100 / 02:00

 

Exercise and Calories Burned Per Hour

Posted on by Posted in Cardio Training, General Health, Weight loss 2 Comments
Exercise & Calories Burned per Hour
130 lbs
155 lbs
180 lbs
205 lbs
Aerobics, general
384
457
531
605
Aerobics, high impact
413
493
572
651
Aerobics, low impact
295
352
409
465
Aerobics, step aerobics
502
598
695
791
Archery
207
246
286
326
Backpacking, Hiking with pack
413
493
572
651
Badminton
266
317
368
419
Bagging grass, leaves
236
281
327
372
Bakery, light effort
148
176
204
233
Ballet, twist, jazz, tap
266
317
368
419
Ballroom dancing, fast
325
387
449
512
Ballroom dancing, slow
177
211
245
279
Basketball game, competitive
472
563
654
745
Basketball, playing, non game
354
422
490
558
Basketball, shooting baskets
266
317
368
419
Basketball, wheelchair
384
457
531
605
Bathing dog
207
246
286
326
Bird watching
148
176
204
233
Boating, power, speed boat
148
176
204
233
Bowling
177
211
245
279
Boxing, in ring
708
844
981
1117
Boxing, punching bag
354
422
490
558
Boxing, sparring
531
633
735
838
Calisthenics, light, pushups, situps…
207
246
286
326
Calisthenics, fast, pushups, situps…
472
563
654
745
Canoeing, camping trip
236
281
327
372
Canoeing, rowing, light
177
211
245
279
Canoeing, rowing, moderate
413
493
572
651
Canoeing, rowing, vigorous
708
844
981
1117
Carpentry, general
207
246
286
326
Carrying 16 to 24 lbs, upstairs
354
422
490
558
Carrying 25 to 49 lbs, upstairs
472
563
654
745
Carrying heavy loads
472
563
654
745
Carrying infant, level ground
207
246
286
326
Carrying infant, upstairs
295
352
409
465
Carrying moderate loads upstairs
472
563
654
745
Carrying small children
177
211
245
279
Children’s games, hopscotch…
295
352
409
465
Circuit training, minimal rest
472
563
654
745
Cleaning gutters
295
352
409
465
Cleaning, dusting
148
176
204
233
Climbing hills, carrying up to 9 lbs
413
493
572
651
Climbing hills, carrying 10 to 20 lb
443
528
613
698
Climbing hills, carrying 21 to 42 lb
472
563
654
745
Climbing hills, carrying over 42 lb
531
633
735
838
Coaching: football,basketball,soccer
236
281
327
372
Coal mining, general
354
422
490
558
Construction, exterior, remodeling
325
387
449
512
Crew, sculling, rowing, competition
708
844
981
1117
Cricket (batting, bowling)
295
352
409
465
Croquet
148
176
204
233
Cross country snow skiing, slow
413
493
572
651
Cross country skiing, moderate
472
563
654
745
Cross country skiing, racing
826
985
1144
1303
Cross country skiing, uphill
974
1161
1348
1536
Cross country skiing, vigorous
531
633
735
838
Curling
236
281
327
372
Cycling, <10mph, leisure bicycling
236
281
327
372
Cycling, >20mph, racing
944
1126
1308
1489
Cycling, 10-11.9mph, light
354
422
490
558
Cycling, 12-13.9mph, moderate
472
563
654
745
Cycling, 14-15.9mph, vigorous
590
704
817
931
Cycling, 16-19mph, very fast, racing
708
844
981
1117
Cycling, mountain bike, bmx
502
598
695
791
Darts (wall or lawn)
148
176
204
233
Diving, springboard or platform
177
211
245
279
Downhill snow skiing, moderate
354
422
490
558
Downhill snow skiing, racing
472
563
654
745
Electrical work, plumbing
207
246
286
326
Farming, baling hay, cleaning barn
472
563
654
745
Farming, chasing cattle on horseback
236
281
327
372
Farming, feeding horses or cattle
266
317
368
419
Farming, feeding small animals
236
281
327
372
Farming, grooming animals
354
422
490
558
Fencing
354
422
490
558
Fire fighter, climbing ladder, full gear
649
774
899
1024
Fire fighter, hauling hoses on ground
472
563
654
745
Fishing from boat, sitting
148
176
204
233
Fishing from riverbank, standing
207
246
286
326
Fishing from riverbank, walking
236
281
327
372
Fishing in stream, in waders
354
422
490
558
Fishing, general
177
211
245
279
Fishing, ice fishing
118
141
163
186
Flying airplane (pilot)
118
141
163
186
Football or baseball, playing catch
148
176
204
233
Football, competitive
531
633
735
838
Football, touch, flag, general
472
563
654
745
Forestry, ax chopping, fast
1003
1196
1389
1582
Forestry, ax chopping, slow
295
352
409
465
Forestry, carrying logs
649
774
899
1024
Forestry, sawing by hand
413
493
572
651
Forestry, trimming trees
531
633
735
838
Frisbee playing, general
177
211
245
279
Frisbee, ultimate frisbee
472
563
654
745
Gardening, general
236
281
327
372
General cleaning
207
246
286
326
Golf, driving range
177
211
245
279
Golf, general
266
317
368
419
Golf, miniature golf
177
211
245
279
Golf, using power cart
207
246
286
326
Golf, walking and pulling clubs
254
303
351
400
Golf, walking and carrying clubs
266
317
368
419
Gymnastics
236
281
327
372
Hacky sack
236
281
327
372
Handball
708
844
981
1117
Handball, team
472
563
654
745
Health club exercise
325
387
449
512
Hiking, cross country
354
422
490
558
Hockey, field hockey
472
563
654
745
Hockey, ice hockey
472
563
654
745
Horesback riding, saddling horse
207
246
286
326
Horse grooming
354
422
490
558
Horse racing, galloping
472
563
654
745
Horse racing, trotting
384
457
531
605
Horse racing, walking
153
183
212
242
Horseback riding
236
281
327
372
Horseback riding, grooming horse
207
246
286
326
Horseback riding, trotting
384
457
531
605
Horseback riding, walking
148
176
204
233
Horseshoe pitching
177
211
245
279
Housework, light
148
176
204
233
Housework, moderate
207
246
286
326
Housework, vigorous
236
281
327
372
Hunting, general
295
352
409
465
Hunting, large game
354
422
490
558
Hunting, small game
295
352
409
465
Ice skating, < 9 mph
325
387
449
512
Ice skating, average speed
413
493
572
651
Ice skating, rapidly
531
633
735
838
Instructing aerobic class
354
422
490
558
Jai alai
708
844
981
1117
Jazzercise
354
422
490
558
Judo, karate, jujitsu, martial arts
590
704
817
931
Juggling
236
281
327
372
Jumping rope, fast
708
844
981
1117
Jumping rope, moderate
590
704
817
931
Jumping rope, slow
472
563
654
745
Kayaking
295
352
409
465
Kick boxing
590
704
817
931
Kickball
413
493
572
651
Krav maga class
590
704
817
931
Lacrosse
472
563
654
745
Loading, unloading car
177
211
245
279
Machine tooling, sheet metal
148
176
204
233
Machine tooling, tapping, drilling
236
281
327
372
Marching band, playing instrument
236
281
327
372
Marching, rapidly, military
384
457
531
605
Masonry, concrete
413
493
572
651
Masseur, masseuse, standing
236
281
327
372
Mild stretching
148
176
204
233
Moving heavy objects, moving van
443
528
613
698
Mowing lawn, riding mower
148
176
204
233
Mowing lawn, walk, power mower
325
387
449
512
Music, playing a cello
118
141
163
186
Music, playing drums
236
281
327
372
Music, playing guitar
177
211
245
279
Music, playing piano
148
176
204
233
Music, playing trombone
207
246
286
326
Music, playing trumpet
148
176
204
233
Music, playing violin
148
176
204
233
Nursing, patient care
177
211
245
279
Orienteering
531
633
735
838
Paddle boat
236
281
327
372
Paddleball, competitive
590
704
817
931
Paddleball, playing
354
422
490
558
Painting
266
317
368
419
Pistol shooting, trap shooting, range
148
176
204
233
Playing pool, billiards
148
176
204
233
Police, directing traffic, standing
148
176
204
233
Police, making an arrest
236
281
327
372
Polo
472
563
654
745
Pushing a wheelchair
236
281
327
372
Pushing plane in and out of hanger
354
422
490
558
Pushing stroller, walking with children
148
176
204
233
Race walking
384
457
531
605
Racquetball, competitive
590
704
817
931
Racquetball, playing
413
493
572
651
Raking lawn
254
303
351
400
Riding motorcyle
148
176
204
233
Riding, snow blower
177
211
245
279
Rock climbing, ascending rock
649
774
899
1024
Rock climbing, mountain climbing
472
563
654
745
Rock climbing, rappelling
472
563
654
745
Roller blading, in-line skating
708
844
981
1117
Roller skating
413
493
572
651
Rowing machine, light
207
246
286
326
Rowing machine, moderate
413
493
572
651
Rowing machine, very vigorous
708
844
981
1117
Rowing machine, vigorous
502
598
695
791
Rugby
590
704
817
931
Running, 5 mph (12 minute mile)
472
563
654
745
Running, 5.2 mph (11.5 minute mile)
531
633
735
838
Running, 6 mph (10 min mile)
590
704
817
931
Running, 6.7 mph (9 min mile)
649
774
899
1024
Running, 7 mph (8.5 min mile)
679
809
940
1070
Running, 7.5mph (8 min mile)
738
880
1022
1163
Running, 8 mph (7.5 min mile)
797
950
1103
1256
Running, 8.6 mph (7 min mile)
826
985
1144
1303
Running, 9 mph (6.5 min mile)
885
1056
1226
1396
Running, 10 mph (6 min mile)
944
1126
1308
1489
Running, 10.9 mph (5.5 min mile)
1062
1267
1471
1675
Running, cross country
531
633
735
838
Running, general
472
563
654
745
Running, on a track, team practice
590
704
817
931
Running, stairs, up
885
1056
1226
1396
Running, training, pushing wheelchair
472
563
654
745
Sailing, competition
295
352
409
465
Sailing, yachting, ocean sailing
177
211
245
279
Shoveling snow by hand
354
422
490
558
Shoveling, digging ditches
502
598
695
791
Shuffleboard, lawn bowling
177
211
245
279
Sit, playing with animals, light
148
176
204
233
Sitting, light office work
89
106
123
140
Skateboarding
295
352
409
465
Ski machine
413
493
572
651
Ski mobiling
413
493
572
651
Skiing, water skiing
354
422
490
558
Skin diving, fast
944
1126
1308
1489
Skin diving, moderate
738
880
1022
1163
Skin diving, scuba diving
413
493
572
651
Skindiving or scuba diving
708
844
981
1117
Sky diving
177
211
245
279
Sledding, tobagganing, luge
413
493
572
651
Snorkeling
295
352
409
465
Snow shoeing
472
563
654
745
Snow skiing, downhill skiing, light
295
352
409
465
Snowmobiling
207
246
286
326
Soccer, competitive
590
704
817
931
Soccer, playing
413
493
572
651
Softball or baseball
295
352
409
465
Softball, officiating
236
281
327
372
Softball, pitching
354
422
490
558
Speed skating, ice, competitive
885
1056
1226
1396
Squash
708
844
981
1117
Stair machine
531
633
735
838
Standing, bartending, store clerk
136
162
188
214
Standing, playing with children, light
165
197
229
261
Stationary cycling, light
325
387
449
512
Stationary cycling, moderate
413
493
572
651
Stationary cycling, very light
177
211
245
279
Stationary cycling, very vigorous
738
880
1022
1163
Stationary cycling, vigorous
620
739
858
977
Steel mill, working in general
472
563
654
745
Stretching, hatha yoga
236
281
327
372
Surfing, body surfing or board surfing
177
211
245
279
Swimming backstroke
413
493
572
651
Swimming breaststroke
590
704
817
931
Swimming butterfly
649
774
899
1024
Swimming laps, freestyle, fast
590
704
817
931
Swimming laps, freestyle, slow
413
493
572
651
Swimming leisurely, not laps
354
422
490
558
Swimming sidestroke
472
563
654
745
Swimming synchronized
472
563
654
745
Swimming, treading water, fast
590
704
817
931
Swimming, treading water, moderate
236
281
327
372
Table tennis, ping pong
236
281
327
372
Tae kwan do, martial arts
590
704
817
931
Tai chi
236
281
327
372
Tailoring, general
148
176
204
233
Taking out trash
177
211
245
279
Teach exercise class (& participate)
384
457
531
605
Teach physical education class
236
281
327
372
Tennis playing
413
493
572
651
Tennis, doubles
354
422
490
558
Tennis, singles
472
563
654
745
Track and field (high jump, pole vault)
354
422
490
558
Track and field (hurdles)
590
704
817
931
Track and field (shot, discus)
236
281
327
372
Trampoline
207
246
286
326
Truck driving, loading,unloading truck
384
457
531
605
Typing, computer data entry
89
106
123
140
Unicycling
295
352
409
465
Using crutches
295
352
409
465
Volleyball playing
177
211
245
279
Volleyball, beach
472
563
654
745
Volleyball, competitive
472
563
654
745
Walk / run, playing, moderate
236
281
327
372
Walk / run, playing, vigorous
295
352
409
465
Walking 2.0 mph, slow
148
176
204
233
Walking 2.5 mph
177
211
245
279
Walking 3.0 mph, moderate
195
232
270
307
Walking 3.5 mph, brisk pace
224
267
311
354
Walking 3.5 mph, uphill
354
422
490
558
Walking 4.0 mph, very brisk
295
352
409
465
Walking 4.5 mph
372
443
515
586
Walking 5.0 mph
472
563
654
745
Walking downstairs
177
211
245
279
Walking the dog
177
211
245
279
Walking, pushing a wheelchair
236
281
327
372
Walking, snow blower
207
246
286
326
Walking, under 2.0 mph, very slow
118
141
163
186
Wallyball
413
493
572
651
Water aerobics
236
281
327
372
Water aerobics, water calisthenics
236
281
327
372
Water jogging
472
563
654
745
Water polo
590
704
817
931
Water volleyball
177
211
245
279
Watering lawn or garden
89
106
123
140
Weeding, cultivating garden
266
317
368
419
Weight lifting, body building, vigorous
354
422
490
558
Weight lifting, light workout
177
211
245
279
Whitewater rafting, kayaking,canoeing
295
352
409
465
Windsurfing, sailing
177
211
245
279
Wrestling
354
422
490
558

If you’re interested in how many calories you’re consuming on a daily basis (consume less calories than calories burned for weight loss), consider keeping a calorie journal. There are many sites out there that can give you accurate calorie information, one of our favorites is Calorie Countter from About.com. Free, easy, detailed.

Celebrities Struggle with Their Weight Too!

Posted on by Posted in Celebrities, General Health, Weight loss Leave a comment

kloe2

Though she seems to have it all—fame, fortune and a happy marriage—fun-loving reality star Khloe Kardashian admits that she has her struggles like everyone else, especially when it comes to body image.

“My weight is always going up and down. I’m always fighting that, and I feel like no matter what I do, I never look good enough to everybody else,” Kardashian, 26, admits in a video Q&A on her blog. “But that’s been a struggle that I think I’ve gotten a hold of, not caring what other people think. Now I just have my body to how I like it.”

Despite feeling more comfortable in her skin, Kardashian says she isn’t immune to being constantly compared to sisters Kim, 30, and Kourtney, 31, and the speculation that she’s pregnant any time she puts on a pound.

“Other people’s words eventually do come and hit you hard,” she says. “My weight is my biggest lifetime struggle. It’s not the biggest thing in life, but it does get you down sometimes.”

The Marquee Blog

Cardio: When is Enough, Enough?

Posted on by Posted in Cardio Training 4 Comments

cardio 965780

I had a conversation with a friend recently who told me how he has been working out like a machine the past few months in an attempt to “get big”.  When I asked what he’s been doing, he told me he’s hitting the weights on a split routine (sounds good so far) 5 days a week.  On top of that, he added he’s been spending 45-60 minutes 4 days a week running, on the ellipitcal machine, or swimming.  His thinking is, the weights will help him build muscle, and the cardio will him him strip away fat.  Anyone else think like this?
While it may make sense at first glance, there are some things you must realize about a routine like this.  Doing that much cardio is going to make it extremely difficult to pack on any muscle.  The cardio will no doubt help strip away body fat, but won’t help him reach his goals.  Your body will be burning far more calories than you may realize on a routine like this.  When you have a caloric deficiency in your body, you are going to experience fast weight loss.  For some individuals this is the goal, but clearly this is not everyones goal.

So, how much cardio is too much?  As I’m sure you can see, that really depends on the individual and what their personal goals are.  If you are trying to shed body fat and lose weight, performing high-intensity cardio 4-5 times a week for 45-60 minute intervals is great.  Combine some moderate weight lifting and you will most likely have discovered a very successful formula.  However, if your goal is to add muscle mass, try limiting your cardio to 15-20 minute intervals, twice a week. 

The above is a basic guideline.  With fitness, nothing is an exact science.  If it were, there wouldn’t be thousands of diets and workout plans on the market.  Everyone has a different body and genetic makeup.  What works well for one may not work well for another.  Try experimenting and see what suits you and your goals best.  However, just make sure you realize that doing excessive amounts of cardio is going to make it very difficult to add muscle to your frame.  Feel free to comment on this article and let us know what workout:cardio balance works best for you!