Training Archives - Page 3 of 28 • Share It Fitness

The “Annoying-Houseguests-and-Their-Sleeping Babies” Workout

When you need a serious workout without making a ruckus.....

With the holidays approaching, I’m willing to bet a fair number of you guys and girls are heading home, having relatives over, or otherwise getting out of your standard routine. Getting away to the gym for a workout becomes quite the hassle when you’re out of town, without a car, have the in-laws to entertain…yadda yadda yadda…you get the idea.

So naturally, since all you SIF’ers are such a hardworking and determined bunch, you’ve decided to simply do your workout at home. After all, you know by now you can get just as an effective workout in your living as you can at your globo gym you go to when your schedule is a bit more regular.

But wait a minute….

You’re going to be in a house full of babies, easily irritated in-laws, and a snot-nosed 15-year-old who will ruin everyone’s day if she’s awoken before noon. So while you’re trying to get your workout in, you’ve now got to workout in near silence. No loud jumping, no heavy plyometrics, no doing anything that might possibly wake up the rest of the household….

As if getting yourself to workout over the holidays wasn’t hard enough, you now have to figure out a way to do it in near silence.

This was actually something posed to us by a couple of our readers who were going home and needed to workout without causing a ruckus. I admit, creating a “noise-free” workout was never something that occurred to me. But the more I thought about it, this type of workout applies to so many more people than those spending time with light sleepers. Apartment dwellers, students in dorms, office workers….there are tons of reasons you may want to workout without sounding like a herd of elephants. Well, with that in mind, I scoured the database, looking for some solid exercises that could effectively raise heart rates, hit the major muscle groups, and provide a killer total body, and near-silent workout, for those in need.

The key behind the Noise-Free Workout is going all out on the cardio portions and strictly abiding by rest times. By doing so, you’re guaranteed to keep your heart rate elevated, which in turn will help you slash through calories. By performing strength-based movements for the entire interval cycles (we’re lifting for TIME not REPS in this workout) you’ll be sure to effectively fatigue those muscles, resulting in lean mass growth. Obviously, our abilities are all different, so make sure you’re using a weight heavy enough induce fatigue. Using five-pound dumbbells probably isn’t going to get it done.

That leads us to another point. Since you’re working out at home, you likely aren’t going to have access to much equipment. With that in mind, this workout has been crafted using exercises that only require your bodyweight and a set of dumbbells or two. If you don’t have dumbbells, don’t worry, there are workarounds.

When you don’t have dumbbells, try these replacements….

Small plastic shopping bags filled with whatever you have on hand to desired weight.
Empty water jugs filled with water to desired weight (my personal favorite)
Cartons of milk

Seriously, not having equipment is no excuse anymore. I’m a huge proponent of using water jugs in place of weights….even when I have weights readily available! If you’re not quite sold on the idea, check out this post from last year which details some killer ways to workout with water jugs when you don’t have conventional weighted equipment available.

The (Almost) Noise-Free Workout

Okay, so I’ve heard you loud and clear – you want a workout that can be done without a ton of jumping, slamming, and bouncing off the walls. The following workout is designed to make little to no noise – heavy breathing, grunting, and gasping for air notwithstanding – and effectively get that heart rate thumping and the sweat pouring.

How It Works: Simply follow along with the designed intervals below. Each interval is going for 3 minutes unless otherwise noted. Perform each exercise for the prescribed interval and only rest when indicated (unless you absolutely need it).

Warm Up Interval

We’re just going for a little warm up here to get the blood moving and your joints loosened up. Remember, this is a noise-free workout, so stay light on your feet and bounce on the balls of your feet. Staying light on your feet will help you increase your agility, balance, and targets stabilizer muscles.

1 minute Dumbbell “Jump Rope”/1 minute Alternating Reverse Lunges/rest 15 seconds

Repeat 2 times total

Kick It Up Interval

Once we’ve had a nice little warm up, we want to gradually increase your heart rate to a solid working level. The kick it up interval is focused on increasing cardiovascular endurance, improving core strength, and getting you a good sweat going.

1 minute Turbo Crab Kicks (remember stay light on the feet)/1 minute 180 Planks/1 minute Shadow Boxing holding weights/rest 45 seconds

Repeat 3 times total

Burn It Up Interval

The burn it up interval is designed to start targeting those muscles after you’ve gotten your heart rate going. These full body movements are great for hitting your muscles hard, and if you’re using appropriate weights, heavy. Fill those water jugs, bags, whatever you’re using so you’re struggling towards the end of each lift interval. The full body nature of these exercises will no doubt keep your heart rate going and bring you a step closer to full exhaustion.

1 minute Hindu Push Ups/1 minute Dead Rows/1 minute Split Pikes/rest 45 seconds

Repeat 3 times total

Keep Pushing Interval

By now, fatigue is starting to set in. If you’ve followed the pace of this workout thus far, you’re almost 30 minutes in. Now is the time real gains are being made. You’re extending your heart rate, improving your caloric burn, and beginning to effect your EPOC and post-exercise metabolic rate. Pushing hard here is key. We’re quickly switching between a variety of exercises to keep things fresh and your body challenged.

30 seconds Tricep Press with Leg Lift/1 minute Kickback Planks/30 seconds Double Dumbbell Swings/1 minute Lunge Step Ups/rest 45 seconds

Repeat 3 times total

Finish Strong Interval

The finish line is in sight, we’re going to go all out here and make sure we finish this workout strong. Take a breath, the cardio portion is over – we’re simply focusing on your core here. Perform the reps for each listed exercise in as few sets as possible, striving to improve performance each time you cycle through this workout.

100 Bicycle Crunches
3 minute Plank (total time planking should equal 3 minutes. Take rest as needed)
100 Windshield Wipers

And that folks, will do it for today’s workout. In just under 45 minutes you’ve completed this killer, total body, calorie-blasting workout, earned that extra slice of Grandma’s upside down pineapple cake, and managed to leave your lazy friends and family members in relative peace. Give yourself a pat on the back and take so time off, because tomorrow is a rest day. If you’re looking to do this workout multiple times while you’re away, consider using it every 2-3 days to give yourself adaquate recovery time.

If you’ve got any questions about this workout, please feel free to leave us a comment below and I’d be more than happy to get back to you.

Are You Running Yourself FAT?

Posted on November 20, 2012 by Matt Posted in Cardio Training, General Health, Motivation, Training, Weight loss 3 Comments

As far as most of us are concerned, there are a few constants in this world; death, taxes….and the necessity of cardio to lose weight. Sound about right to you?

If you’re like the majority of people in the gym, or working out at home, you’ve got a few pounds you’d like to lose. Following conventional wisdom, you know how important your cardiovascular work is. You may even be aware of the fact that non-steady state cardio, i.e. HIIT or anything that has you changing speeds, is better for you than a simple jog. Congrats, you’ve clearly been reading this blog and picked up on something I harp about often.

Perhaps you follow the old, “eat less, move more” adage, that has you cutting back on calories and doing more cardio in hopes of losing weight. Makes sense, doesn’t it? Take in fewer calories, expend more calories during exercise, and you should lose weight, right? But hold the phone….if it were so simple to lose weight, why are so many people (yes, even those who exercise regularly and eat right) still so out of shape? Hordes of soft, jiggly, and out of shape bodies fill treadmills and ellipticals at gyms across the country. Why are these cardio freaks still so out of shape and soft looking?

You’re Running Yourself Fat with Too Much Cardio?

Ready for a little irony? The reason the majority of the above mentioned soft-bodies are still so out of shape is because they are simply running themselves fat. Let me repeat that….they are running themselves fat.

How is that even possible?

Well you see, when you fall into the standard line of thinking that is so often pushed by mainstream fitness magazines, fad diet plans, and other less than reliable sources, you set yourself up for failure. You’re told to eat less calories, eat less fat, go light whenever possible. It’s pounded into your head that cardio is the key to weight loss, so naturally, you assume the more cardio you do, the better off you’ll be.

But here’s the problem; when you run or perform other forms of cardio excessively, you’re not only burning calories for energy, you’re burning muscle. Couple this with a reduced calorie diet, and your lean muscle mass starts doing a disappearing act. So your body begins eating up muscle, doesn’t have enough calories to rebuild or form new muscle, and gradually enters into a state of slowed metabolism. This slowed metabolism is largely impacted by the loss of muscle mass. The higher percentage of muscle mass you keep on your body, the better off your metabolism will be. Take the muscle away, and your metabolism slows down. Simple as that.

What most people don’t realize is the extra calories they burn during their marathon cardio sessions are often LESS than the calories they are no longer burning at rest because of their sluggish metabolism. Just because you burnt 800 calories during your workout, doesn’t mean you’ve burnt more TOTAL calories throughout the day. Your metabolism needs to remain high in order to have more TOTAL caloric burn over the course of the day.

This explains why some of the biggest cardio junkies are also some of the softest and weakest out there…..they’ve got no muscle! Their bodies adapt to their regular cardio routines, their metabolism slows, they increase their cardio and caloric deficiency to compensate, and enter into a recurring cycle of disappointment.

Be Smart About Exercise

Exercise is a double-edged sword. It is highly effective at helping you reach your goals if you do it smartly and follow a well-designed plan. If you go about it without much knowledge or a plan, you can easily set yourself further back than from where you started. The key is to exercise smart. Exercising smart involves your understanding of what you’re doing, why you’re doing it, and how it will bring you closer to your goal. If you’re doing something but not sure why you’re doing it, or how it’s helping….it’s time to re-examine your plan.

It’s no secret that the most lean, fit, and athletic individuals are ones who lift weights, vary their routines, perform explosive cardio, and eat a healthy and balanced diet. In order to lose the weight and get out of that cycle of disappointment, you’ve got to start including some serious lift sessions in your fitness plan. We’ve got hundreds (literally, hundreds) of workout plans for you to choose from. Some great routines to include with your cardio would be our muscle-building superset complex workout plan or the 20-minute cross training circuit routine.

Whatever you decide, the bottom line is this: you’ve got to include weight training into your overall fitness plan to maintain, and build new muscle mass. A muscle-less body, is not hot. It’s soft, weak, and sickly looking. You should forget about the scale, focus on your physique, and make strides to follow a well-rounded fitness plan.

It doesn’t stop there however. You could be doing the best weight training routine in the world, but if you aren’t giving your body the proper fuel (protein) and calories to build muscle, nothing is going to happen. You’ve got to make sure you’re taking in ample protein sources, and enough calories to power through your workouts. The biggest mistake newbie exercisers make is they don’t eat ENOUGH. As long as you’re choosing healthy sources, avoiding sugar and other simple carbs, and eating balanced meals, you shouldn’t have to worry about fat gain. Do yourself a favor and re-read that last sentence. Notice I said FAT gain? This goes back to what I just mentioned….forget the scale. The scale is NOT your friend. A 135-lb female body with 10% body fat is fitness magazine worthy. A 125-lb female body with 25% body fat is nothing to write home about. You’ve got to keep this in mind when you’re working out. Far too many people have their progress stunted by becoming a slave to their scale; avoid using a scale at all costs. Rather, measure your waist line, legs, etc. to really gauge your progress. Examine your physique, your definition lines, your strength, and you’ll see that maintaining a healthy weight and body isn’t about endless hours of cardio or starving yourself.

It’s so much more enjoyable when you realize you don’t have to spend 8 hours a week on the treadmill…or limit the things you enjoy eating. Being healthy and fit is about being well-rounded in the gym and in the kitchen, and understanding the importance of maintaining a speedy and efficient metabolism. Once you are able to beat that in to your head, you’ll be amazed at how fast the weight starts dropping.

Metabolic Conditioning with The MetCon Workout Challenge

Posted on November 15, 2012 by Matt Posted in Cardio Training, Strength Training, Training, Weight loss 7 Comments

It’s time to stop training to look good. Start training to perform like a high-caliber athlete, and looking good will follow suit.

A few weeks ago, I did a little write-up on metabolic conditioning. Something must have really piqued some interest because the requests started flooding in about wanting an actual metabolic conditioning workout to follow along with. That resulted in the MetCon Challenge, which is a workout routine designed to strip away body fat faster and more aggressively than a standard HIIT fitness plan. This routine earned a ton of praise, and soon enough, we had people asking for a full on metabolic conditioning fitness plan.

I took what you guys were asking for to heart, and have spent the past few weeks trying out a few different workouts to find the right balance for this fitness plan. After some trial and error, I think I’ve come up with something that is going to simply knock your socks off and blow you away. This fitness plan is entirely built around metabolic conditioning principles and effectively works the high-intensity cardio bursts into every workout. Doesn’t matter if you’re doing abs or working your biceps…the intense nature of metabolic conditioning is always there, making this workout routine highly effective and a fantastic weapon to have in your arsenal.

As with all fitness plans, you should cycle them on and off, increase weights/times/etc, as well as combine aspects of various plans together to ensure you’re getting great variety in your workouts. For the majority of you, staying on this metabolic conditioning plan as written for 8-10 weeks will produce a ton of results. After those 8-10 weeks are up, I’d suggest modifying things to make this fitness plan harder and/or mixing in other workouts to keep your body in a constant state of suspense.

What Metabolic Conditioning Accomplishes

The purpose of this metabolic conditioning fitness plan is to introduce performance-enhancing exercise combos geared towards increasing your athletic skill set. In the process, well help you lower your body fat percentage, increase lean muscle mass, and improving overall body functionality.

Look at it like this…athletes usually have pretty killer bodies, right? Well, as an athlete, performance is almost always the goal of their training. In other words, they train to perform well, not look good. Their fabulous physique is simply a byproduct of their performance training. This is exactly what I had in mind when I put this fitness plan together. I collaborated with a buddy who is a D-1 strength and conditioning coach at a big time college football program in hopes of incorporating some of his knowledge base into this fitness plan. The end result, as I think you’ll find out, is a fantastic performance-based fitness plan that delivers exactly what it sets out to do, i.e. lower your body fat percentage, help you build lean muscle mass, improve your metabolism, and provide an overall boost to your bodies’ functionality.

The MetCon Fitness Plan

This plan delivers four different metabolic conditioning workouts, each similar, but with a different focus. Perform these workouts by cycling through each listed circuit, giving yourself 20-30 seconds rest at the end of each circuit. Perform each circuit the number of times listed below. Feel free to mix and match the order of these workouts based on your own individual needs and goals, but be sure not to repeat the same workout on back-to-back days. Additionally, if you’re feeling especially sore, make sure you give your muscles a break to avoid over training.

To supplement this workout, consider adding in one of our other performance-based workout plans, like our NFL caliber workout routine.

Workout 1 – Power, complex exercise heavy. Total body focus aiming to build raw strength and muscle mass.

10 Bench Presses
10 Lying Dumbbell Curls
10 Burpees

Repeat 4 times.

10 Clean and Presses
10 Deadlifts
16 Lateral Hops over the Barbell

Repeat 4 times.

10 Close Grip Bench Presses
10 Bent Over Dumbbell Rows
16 Bench(or Box) Jumps

Repeat 4 times.

Workout 2 – This workout focuses on improving speed, explosive lower body power, and agility. Additionally, there is a greater emphasis placed on cardiovascular work to improve endurance and caloric burn.

10 Squat Jumps
12 Dumbbell Swings
60 second sprint

Repeat 5 times

10 Bulgarian Squat Jumps (10 per leg)
10 Weighted Speed Skaters
60 second jump rope

Repeat 5 times

10 Barbell Squats
16 Reverse Barbell Squats (8 per leg)
60 second jump rope

Repeat 5 times

Workout 3 – This workout is a core/abdominal focused routine, with quick bursts of cardio combined to help strip away stubborn fat covering your belly. Building a strong core is the base to any healthy and fit body; don’t skimp on this workout!

15 Cable Curls
20 Eagle Sit Ups
60 seconds 180 Planks

Repeat 4 times

12 Decline Plate Crunch
12 Decline Plate Russian Twists
60 seconds Mountain Climbers

Repeat 4 times

15 Dumbbell Woodchoppers
25 Up/Down Planks
60 seconds Weight Jumping Jacks (use dumbbells in hands)

Repeat 4 times

10 Hindu Push Ups
15 Plank Ups
60 seconds Med Ball Slams

Repeat 4 times

Workout 4 – This workout places a strong emphasis on building out your stabilization muscles and pushing your major muscle groups to fatigue by using a lighter weight and higher rep sequences. Drop weights used by 25-30%.

20 Incline Bench Presses
16 Incline Dumbbell Curls
10 Weighted Burpees

Repeat 4 times

20 Bench Dips
16 Swinging Push Ups
60 second Dumbbell Speed Squat Presses (use very light weight and move quickly)

Repeat 3 times

16 Arnold Presses
12 Diamond Push Ups
60 seconds Mountain Climbers

Repeat 3 times

16 Close Grip Seated Row
16 Behind the Neck Military Press
60 seconds Shadow Boxing (hold light dumbbells and shoot for 45 alternating jabs in 60 seconds)

Repeat 3 times

20 Dumbbell Snatches (20 per arm)
16 Hammer Curls
60 seconds Box or Bench Jumps

Repeat 3 times

20 Tricep Rope Pushdowns
16 Face Pulls
60 Seconds High Knees in place

Repeat 3 times

That’ll do it. These are your core group of workouts you’re going to live by for the next 8-10 weeks. As mentioned, feel free to incorporate other workouts from different routines to best serve your schedule and goals. This workout plan is no doubt extreme and many of you will suffer from burn out due to the demanding nature of this fitness plan. Remember, all good things require hard work, and if you’re going to put your time in at the gym, may as well do something that is most likely to produce the results you’re after. Good luck and please leave a comment if you’ve got any questions. If you’re on twitter, feel free to send us a shout out, comment, or question by hashtagging #MetConFitnessPlan.

Amazing Total Body Tone and Tighten Workout: The BOSU Core Challenge

Posted on November 14, 2012 by Matt Posted in Strength Training, Training Leave a comment

bosufemale

Isn’t it always a little annoying when you’re given a workout plan that requires you to utilize pretty much every piece of equipment in the gym? Bouncing from the Smith machine to the bench press, to the cables, to the spare group fitness room so you can do some weird exercise that just makes you feel totally uncomfortable….not always the most efficient way of working out is it?

One of the things I’ve begun to place a greater emphasis on is single equipment, total body workouts, geared towards reducing body fat faster than a standard workout, while helping to build lean muscle through explosive complex resistance movements, all done in an area no larger than a living room. Creating a great workout while satisfying all of the requirements above took a lot of trial and error. Being able to deliver something that worked and stayed within those confines was a bit more challenging than originally thought.

Low and behold, after playing around with a BOSU and a variety of different exercises, I stumbled upon something that has been delivering serious results and a heart-pounding great time for all those who have been giving a go. This BOSU-focused class is spot on for helping you rip up your core muscles, slash calories, and deliver a total body tone. By incorporating the BOSU into a lot of the movements, you’ll stress muscles in your body in a way they’ve probably never been stressed before, making this workout all the more effective.

You’ll notice that our trainer Gabe uses some dumbbells during a few of these movements. This was simply to bump the challenge for those that need it; for those who are committed to sticking to one piece of equipment, feel free to leave the dumbbells out.

The BOSU Core Challenge

The BOSU Core Challenge utilizes a lot of compound core movements and static holds to carve up your midsection and build a strong lower back. The prime benefits of this workout include:

Strong and well-built abdominal muscles
Increase strength and support in the lower back muscles to improve posture and provide injury protection
Increase strength and definition in the lower body through the use of plyometric movements
Metabolic boost resulting in greater caloric burn as a result of fast-paced resistance/cardio movement combos

So if you’re looking for something that you can tackle at home, or in one little spot of your gym, grab a BOSU (and possibly a set of dumbbells) and your smart phone or iPad and you’re good to go. Follow along with our trainer Gabe as he leads you through our BOSU Core Challenge.

Why Share It Fitness Workouts Work

Remember, when you work out with Share It Fitness, you’re not working out with a laundry list of exercises. You’re working out with a real-life person who is setting the pace and intensity of your session. You’re not simply going to get a demo of the exercises…you’re getting the full, 31 minute session, lead by a top-notch certified fitness professional. This is what separates us from other fitness sites out there. Our concept of Pacer Training suggests that you follow along with the personal trainer on your screen as you complete these movements. There’s no BS here…simply follow along, keep pace, and mirror the movements you’re seeing on your screen. No more guess work and most importantly, no more slacking off or not going hard enough..we make sure of that!

To get started with this workout, click on the link below. Any questions about this workout or how to modify it, please leave a comment below.

The BOSU Core Challenge

Want More??

Looking for additional OnDemand workouts that utilize our highly effective and much talked about Pacer Training concepts? Head on over to www.shareitfitness.com and register for your free three-month trial membership. You’ll get instant access to hundreds of full-length group fitness classes and DVD-style workouts, available to stream on your smartphone, tablet, computer, or television.

“Super” Exercises: Burn More Fat, Build More Muscle, and Transform Your Body Faster Than Ever!

Posted on November 8, 2012 by Matt Posted in Cardio Training, Strength Training, Training 1 Comment

If I asked you to name something that hit multiple muscle groups across your body, increased your heart rate, helped you burn calories, increased your agility, and incorporated plyometric principles to help you build speed and agility, what would your reply be?

You’d probably name some sort of intense complex workout or maybe a metabolic conditioning type routine. Perhaps others of you would simply give me a blank stare. That’s okay. Afterall, I asked you to name something that satisfied quite a few requirements. While those of you who would’ve mentioned complex workouts and metabolic conditioning routines would be correct, there’s also something else out there that accomplishes these goals. Let me throw one more condition out there….it’s not a workout, it’s an EXERCISE.

We’re accustomed to thinking along the lines of full-on fitness plans or workout routines when we’re searching for something that builds up our major muscle groups, burns calories, and increases our athletic abilities. I mean, I’ll be honest, that’s asking a LOT from one single exercise, isn’t it? Even the best exercises have their limits…

Squats are great, but they don’t do much for active caloric burn. Box jumps are awesome, but they aren’t doing much to increase lean muscle mass when performed without resistance-based exercises. Med ball slams are pretty killer, but aren’t high enough intensity to sustain an elevated heart rate. I could go on and on here…

The “Super” Exercise

There are few exercises that can accomplish so many of your fitness goals at ONE time. Lucky for you guys, we’re going to highlight one of the best exercises known to mankind (in my own humble opinion), and show you how incorporating this into whatever plan your on will help you jump-start your progress on all fronts. Doesn’t matter if you’re stuck on a plateau, busting through plateaus, or have no clue what plateaus are…..this exercise is for all fitness levels. The way in which you utilize this exercise and incorporate it into your plan will be the difference. That’s what’s so great here…this exercise workouts perfectly for any and all fitness abilities and is so easily customized to suit your needs.

Not only that, you’re likely going to be doing something you’ve never tried before. Don’t be surprised if you see all the hardcore fitness heads in your gym giving you a few extra looks when they see you doing this. This thing breaks the mold, gives a little spice and variety to your routine, and is guaranteed to turn you into certifiable bad ass.

So what is this super exercise? This super exercise is something called Push Up/Dip Swings. Want to see it in action? Check out this link…

Push Up/Dip Swings

Transform Your Body. Faster.

So, what does this exercise do for you? Check it out…

Targets the muscles in the chest, triceps, deltoids, core, and hamstrings.
When performed at a high-intensity, this exercise adequately bumps your heart rate resulting in increased caloric expenditure.
Plyometric components target fast-twitch muscle fibers resulting in increased speed, agility, and power.

Now, the key to maximizing the benefits of this exercise is found in the swing. Developing the ability to swing through from push up position to dip position is vital. If you’re brand spanking new to this, it’ll likely take you some time to get it down. You’ve got to have the core strength to tuck your knees in to your chest as you swing through to avoid dragging your feet on the floor. A fluid back and forth swinging motion is what elevates the heart rate and delivers the plyometric benefits. As you begin to tire (and you will…QUICKLY) you’ll have to struggle more and more to keep your feet up. This is where progress is made. Fight through the burn. Fight through the fatigue. Keep fighting until you’re able to get yourself through in one fluid motion, a minimum of 10 times. Once you’ve hit 10 total reps with no breaks, you’re ready to incorporate some advanced techniques.

An Exercise For All Abilities

If you recall above, I said this exercise is perfect for all abilities. Wherever you may be, I’ve developed ways to utilize this exercise most effectively, with the goal of helping you progress quickly and safely. Check out the tips for each level of ability…

Beginner – Focus on completing your push ups and dips with proper form. If you can’t swing through in one motion, I would urge you to switch between push ups and dips as fast as possible, thus increasing your heart rate and helping build your endurance. At the end of each set of push up/dip swings, throw in some planking to help target the core muscles. Perform sets of 6-10, with the goal of trying to make a fluid swing through each time out.
Intermediate – Perhaps you can get a full swing, but can’t maintain this motion for an entire set of 10-15 repetitions. No problem. Perform as many fluid swings as possible, remember to keep your form on your push ups and dips, and ADD an extra set of two of only swings at the end of your standard sets. Focus on keeping your legs up and using your lower body to help push you through. By adding sets only focusing on the swing motion, you’ll get increased cardiovascular benefits as well as force your muscles to adapt to this type of skill.
Advanced - If you’re having no problem completing 15+ reps with a fluid swing on each rep, it’s time to bump up the challenge. Some ideas to increase the difficulty: shoot for 2-3 push ups and dips on each rep. Go for max reps in 1 minute, always trying to beat your personal best. Turn the push ups into plyo push ups, jumping from the dumbbells to the ground, then back again.

This exercise is so effective, if you’re a little short on time or space, an entire workout can be created around this exercise alone. For a quick idea on how you’d do that, take a look at this….

Pyramid/Reverse Pyramid Push Up/Dip Swing Workout – Perform 15 reps of push up/dip swings, rest 15 seconds. Perform 14 reps of push up/dip swings, rest 14 seconds. Perform 13 reps of push up/dip swings, rest 13 seconds. You get the idea. Once you hit 1 repetition of push up/dip swings, it’s time to go back UP the pyramid. Start with the reverse of the above and finish once you’re back at 15 full reps. Feeling extra motivated, complete this circuit another time or two to get a total body conditioning workout.

Hopefully you see why I call this a “super exercise”. Super exercises are those exercises that hit the three fundamental goals named above. Again, they’ll help you build muscle by utilizing compound movements, increase your heart rate and caloric burn, and provide a plyometric element to increase your athletic abilities and overall fitness levels. Stay connected to the blog so you’ll be sure to catch all of the other super exercises we’ve been working on for you guys in the months ahead.

Any questions, feel free to leave a comment and we’ll be happy to get back to you as soon as possible!

The Great Push Up Challenge

Posted on October 31, 2012 by Matt Posted in Health in the News, Motivation, Self Improvement, Strength Training, Training 2 Comments

Ready for a challenge that will transform your body and mind?

We’re always looking for new and interesting ways to push our readers, and this is yet another method to challenge yourself both physically and mentally. Unlike other challenges, this isn’t really a work out, per se. The Great Push Up Challenge is something we put together as a means to help increase everyone’s ability across all facets of exercise. Whether you start small and end up big or start big and go bigger, it doesn’t matter. Mastering the push up and using this challenge to push yourself is something everyone stands to benefit from.

Why a Challenge?

A bit cliche, but true statement nonetheless; your mind will quit a thousand times before your body will. Doesn’t matter if you’re brand new to fitness or a seasoned vet; overcoming mental fatigue is the greatest obstacle you’ll face when working to reach your goals. It’s way too easy to skip a workout, quit before your last rep, or cut that HIIT cardio session just a little short because you convinced yourself you’ve already done enough. Speaking from experience, the internal battle that wages during a workout can be quite intense, and winning that struggle is often what separates the extremely successful from the semi-successful.

Challenges, in a variety of forms, will help you build the mental strength necessary. It’s a misconception that becoming one of those extremely fit and healthy people is all about physical strength, or what you see on the outside. The outside is simply a byproduct of what’s going on upstairs. Exercising your mind and training it to be disciplined and persistent is MORE important than all the squats, bench presses, and hours of cardio in the world. Until you develop that mental toughness and determination, you’ll perpetually live on the roller coaster of motivation; always taking one step forward and one step back.

This is why well-crafted challenges are so beneficial. You may not think they are much, but accepting them for what they are, striving to meet the goals laid out, and pushing until you do is the perfect mental component to your physical exercise training. That being said, this push up challenge is the perfect complement to any fitness plan you’re currently on. Like I said above, don’t look at this like it’s a work out plan. It’s a mental AND strength CHALLENGE. Once you really get into this, you’ll see how mental this becomes, and how much you start benefitting from it when accept it head on. The days where you don’t want to go to the gym, when you want to quit early, and when that Big Mac clouds your judgement will become fewer and fewer, until they cease to exist. That is the power that continued mental training can have on you, should you choose to accept it.

Why the Push Up?

Before we get into the challenge, let’s discuss WHY we’re using push ups. First off, push ups are a tremendous gauge and test of your total body conditioning. Push ups are a great way to tax the muscles in your…

Delts
Pectorals
Triceps
Core
Back
Lower Body

You’ll have a hard time finding an exercise that will hit so many muscle groups as effectively as a perfect form push up. Along that line, push ups demand strict form to unleash all of their benefits. Check out the image below to get a good idea of what the start and stop positions should look like for a perfect push up. Keep in mind, you’ll want a straight back, hips up, elbows in.

Want to perform better on military press? Push ups will help. Want to bench more? Push ups will help. Tighter abs? Push ups have you covered. Have a weak lower back? Push ups will help improve it. The physical benefits you’ll receive by accepting this challenge are too many to be denied.

I Can’t Do a Push Up

Can’t even do one push up? Don’t worry, I’ve worked with MANY people over the years who’ve struggled to complete just one push up with proper form. I’ve found a pretty awesome solution which has helped virtually every single person develop the strength to go from being able to complete zilch to ten perfect push ups in less than a month. Here’s how it works…

Alternate between a push up from your knees and holding a plank for 10 seconds. Go back and forth until you complete 20 of each. Continue this format, increasing the reps by 10-20% each week. When you’re ready, start doing your push ups without the knees. When you feel weak, go back to the knees. Shoot for 3-4 times a week, and by the end of the month, you should find you’ve developed the strength necessary to complete the perfect push up, no knees required.

The Great Push Up Challenge

So, you’re ready for the challenge? Before you get started, make sure you’re fully committed to sticking with this. Again, this is not going to take the place of your workouts nor should it interfere with anything you’re doing. This is simply an add-on that will benefit you mentally and physically, in ways you never thought possible.

This challenge isn’t complex, but don’t mistake it’s simplicity for ease.

For women: Your goal is to complete 50 perfect push ups, without stopping.
For men: Your goal is to complete 100 perfect push ups, without stopping.

That’s it. Nothing else involved. In theory, seems pretty easy doesn’t it?

How You’re Going to Accomplish This Goal

Some pointers and guidelines that should help keep you on track.

You need to attempt the challenge 2 times per week.
Increase the number of perfect push ups performed by at least ONE each time, even if you have to stop and rest.
Chart your progress and hold yourself accountable.

End Result

I’ve been attempting The Great Push Up Challenge myself for the past three months. I started at a high fitness level and am currently at 92 push ups continuous. Success is close. That said, I’ve seen people starting far less in shape than myself conquer this goal in less time. Whether it takes you two months or two years, the important thing is sticking with your self-imposed challenge. The transformation your body is going to undergo as you compete against yourself will be nothing less than amazing. Almost ALL of your exercises will increase in strength, your form will begin to improve, you’ll look and feel fit and healthy. Your mental toughness, determination, and motivation will all soar by leaps and bounds.

Despite the simplistic nature of this challenge, there are few things I have encountered in my many years in fitness that have made such a tremendous impact on my own health and mental discipline. I challenge all of your to accept this challenge and incorporate it into whatever you’re currently doing.

Feel free to update us on how you’re doing and/or ask for help if needed. Feel free to reach out to us on the blog or Twitter – be sure to use #thegreatpushupchallenge in your posts!

The Belly Fat Plan: The 8 Best Ways To Lose Belly Fat For Good

Posted on October 30, 2012 by Matt Posted in Cardio Training, Strength Training, Training, Weight loss 2 Comments

Want to burn belly fat? Keep reading...

For both men and women, belly fat seems to be the most common enemy we face. The accumulation of fat may be different across all areas of our body, but a desire to lose belly fat is the overwhelming goal I hear from clients and blog readers alike. Just browse the checkout aisles of any supermarket or do a quick Google search for “belly fat” and your bound to find tons of magazines, blogs, and websites dedicating their pages to burning belly fat.

The problem is, much of this advice is generic copy, written and re-written a hundred times over. Check out your favorite health and fitness magazine…it’s essentially the same information written in a different way. How else could they continually run those “Lose 10 lbs of belly fat in 2 weeks!” articles? While there isn’t one specific way to cut down on that spare tire, there are certainly efforts that will go a long way in your battle of the bulge.

Burning Fat, Not Just Belly Fat

One important thing to keep in mind is despite all that you may have read or been told, it is impossible to spot tone. What that means is, there’s no way you can actively target the fat on your stomach when you work out. No pill, exercise, or workout plan is going to change that. Now, what you can do, is perform exercises and workouts that are geared towards a greater fat burning potential, which will result in a faster loss of belly fat. So in reality, specific exercises aren’t necessarily targeting belly fat, they’re just helping you burn fat at a faster rate, which results in faster loss of belly fat. Make sense? Good.

Each individual is different, so some trial and error may be needed, but these are generally the fastest ways to burn fat and slim down your midsection in the process. Again, these exercises don’t target belly fat specifically, they just help your overall fat burn, and result in a tightening of your soft belly.

Swimming – Swimming is a total body exercise and relies a great deal on core strength. By targeting your core muscles you’ll actively tighten and build your abdominal, lower back, and oblique muscles while shedding tons of calories in the process. The result? A slimmed down appearance and a beautifully toned core. Shoot for 1-2 times per week to start.
Metabolic Conditioning – Metabolic conditioning is vital in the fight against belly fat because it helps speed up your metabolism in a way few other exercise methods can. The quick shift between explosive cardio and heavy lifting taxes your body, blasts through calories, and tightens you up. Performing core exercises as part of your metabolic conditioning circuit will further define your midsection..leaving you with a beautiful six-pack when you finally do burn away the fat hiding the muscle. Shoot for 1-2 times per week to start.
HIIT Cardio – HIIT cardio is the shift between short periods of high-intensity cardio and longer periods low-intensity cardio. Start substituting HIIT for those long, single-pace jogs, cycling sessions, or marathon elliptical workouts. The act of sprinting/jogging/sprinting repeated X times over is great for burning far more calories in shorter period of time, bumping your post-exercise oxygen consumption (which results in more calories burned AFTER exercise), and improving your cardiovascular system. This method of training is ideal for those who get a larger portion of their cardio via steady-state running, biking, etc.
Most of us have a great set of abs...they're just hidden behind a layer of belly fat waiting to be burned away...
Deadlifts/Squats - Deadlifts and squats are sometimes referred to as the “king of exercises”. They target so many major and minor muscle groups in your body and are ideal for putting on lean muscle mass. The benefit of adding lean muscle mass to your body is the effect it has on your metabolism. Each pound of muscle will increase metabolism, thereby helping you burn exponentially more calories. Have you ever noticed that muscular and fit people seem to have fast metabolisms? It’s not a coincidence. While some may be blessed with a speedy metabolism, others have worked long and hard to build their calorie burning buddy.
Intermittent Fasting – Intermittent fasting is the approach of including a 16-24 hour fast into your diet every few days, depending on your personal needs. Numerous studies have replicated the many health benefits of intermittent fasting, including its effect on abdominal fat. I encourage you to read up and talk to your doctor to determine if this lifestyle (it’s NOT a diet) is right for you. However, from personal experience and working with clients of all shapes and sizes over the years, I can tell you this has been the single most effective tool in the belly fat fight. Additionally, when combined with carb-less lunch and dinners once or twice a week, the effects have been even more beneficial.
Body Diversity Training - BDT is the fitness philosophy I developed several years ago in an attempt to help the overwhelming number of clients who simply couldn’t make any more progress in the gym. Since then, this method has been changing the lives of my clients and blog readers alike. It shares elements of muscle confusion, but goes a step further in that not just exercises, weights, and reps/sets are changed, but the entire disciplines in which you train are constantly varied. Incorporating a wide variety of training methods, i.e. complex workouts, HIIT workouts, yoga, kickboxing, supersets, etc. has shown to be highly effective in helping people burn fat, build a healthy physique they can be proud of, and improve their overall health and well-being. I would suggest you check out the link above and read up on the benefits of this manner of training.
Increased Fiber Intake – Increasing the fiber in your diet is something most everyone can stand to benefit from. This is another medical study backed claim (1) that has enormous implications. Not happy with you midsection? Start getting more fiber in your diet. Fiber acts to flush fat out of your body, not allowing it to find a home on your midsection. Eating an extra half of cup of beans, lentils, or whole grains a day could make a huge difference in the proportion of your belly fat over the next 6 months.
Eliminate Sugar. Sugar, and other simple carbs, are great for spiking your insulin levels and causing a retention of, you guessed it…abdominal fat. Avoiding sugary drinks, subbing veggies for fruits here or there, and choosing complex carbs over simple, is key. When trying to lose belly fat, aim for no more than 15 grams of sugar per day. Cutting down on your overall carb intake, and replacing with veggies and lean protein is also a beneficial strategy. That said, don’t go on any crazy low-carb diets…you need something that you can adopt as a lifestyle change, not a quick-fix.
Adopting healthier, more active habits is a great way to transform your lifestyle.

Again, these have been what I’ve found to be the 8 most powerful tools in fighting belly fat. There are certainly a plethora of ways to burn fat, but you want the most effective and efficient right? Well, these are them. Now, the next question you may have, is “how do I turn those 8 tips into a lifestyle change”? Lucky for you, the answer is very simply.

Let’s take a look at what I supplied you above and turn it into something practical you can start immediately.

Putting It All Together

I’m assuming you have access to a pool, if not, we’ll substitute ONE complex workout and ONE HIIT cardio session for the pool days.

Day 1: Swimming. Also shoot to progressively add distance to your swims. Vary speeds, distances, and stroke for max benefit. If no pool access, follow a HIIT cardio session.
Day 2: Metabolic Conditioning. Today’s workout is going to build your muscles while continuing to slash through excess calories. Extra points if you include core work during the circuit.
Day 3: HIIT cardio. We’re back doing HIIT cardio again. Try mixing it up and doing bicycling if you did sprints on Day 1. If no access to a bike, don’t sweat it, just get out there and make sure you’re pushing yourself harder each time out.
Day 4: Metabolic Conditioning. Today we’re going to do more intense training, but we’re going to include SQUATS and DEADLIFTS during our training. Consider even adding a few extra sets of these at the beginning or end of your workout to fully work the lower body muscles.
Day 5: Swimming. Same as day 1, always try to improve times, distances, and stroke. If no pool, why not try adding a HIIT jump rope workout or something of the sort?

There we go, there’s a 5 day plan incorporating the best training methods we have for killing belly fat. Feeling extra motivated, feel free to add a 6th day…your choice of workout.

Now, what about the diet? Well, check this quick plan out..

Day 1: Eat normally, have a carb-less lunch and dinner, go heavy on the veggies.
Day 2: Eat normally, include extra half cup of beans/lentils/etc, last meal at 7pm.
Day 3: Fast day, eat a regular dinner at 7pm this evening.
Day 4: Eat normally, include extra half a cup of beans/lentils/etc.
Day 5: Eat normally, have a carb-less lunch and dinner, go heavy on the veggies.
Day 6: Eat normally, include extra half cup of beans/lentils/etc, last meal at 7pm.
Day 7: Fast day, eat a regular dinner at 7pm this evening.

And there you go. That’s a quick and easy intermittent fast schedule which includes reduced carbohydrate intake a couple of days a week, and increased fiber 3 days a week. Over time, slowly adjust to adding more fiber daily, going heavier on veggies, and seeing what fasting schedule works best for you. Remember, you’re keeping an eye on your sugar intake every day, and opting for complex carbs over simple, whenever possible.

Hopefully this shows you how easy it is to fight against your belly fat. Sticking to a schedule like the one laid out above will no doubt help you reach your goals while improving your physique AND your health. So many people feel helpless in their fight against belly fat, but really all they need is a solid plan. This is the belly fat fighting plan that has worked for countless people before you, and will work for you too as long as you give it a fighting chance.

1: http://ajcn.nutrition.org/content/90/5/1160.abstract

The MetCon Challenge: High-Performance Metabolic Conditioning Workout

Posted on October 29, 2012 by Matt Posted in Cardio Training, Strength Training, Training, Weight loss 7 Comments

Metabolic conditioning is perhaps the BEST way to develop that lean, mean, athletic physique...

Alright, so we’re piggybacking on last week’s metabolic conditioning post and giving you something you can actually work on. If you didn’t happen to check out the write-up on the many benefits of metabolic conditioning, I suggest you jump over there and check it out before moving on to this work out. It’s always good to know the WHAT and WHY of what you’re doing, wouldn’t you say?

Creating an effective metabolic conditioning workout is about a lot more than just stringing together any sort of strength and cardio exercises without giving it much thought. Part of the problem with exercise routines you’ll find on the internet or have been handed down by so-called experts, is the fact they have never actually been tested. It’s amazing how many people don’t realize just throwing a variety of exercises together isn’t enough. The only way to create an effective and safe workout, in my humble opinion, is by testing it out, in real-life, through trial and error.

So since I heard a lot of you guys ask for an actual metabolic conditioning workout to accompany last week’s article, that’s exactly what I did this weekend. Myself and my mostly willing guinea pigs tried out a variety of routines to get something that pushed the limits and satisfied the protocols of metabolic conditioning. The workout you’re about to check out is a great way to achieve all of the awesome benefits of this type of training….

Boosted metabolism
Increased calorie burn
Heightened fat loss
Muscle fatigue leading to lean mass gains

I want you to think about things for a second. We all know professional athletes are in excellent shape, and have the bodies to prove it. When these guys are girls are training, do you think they’re training to look awesome, or perform awesome? Obviously, they’re going for performance. Their physique is simply the byproduct of their performance training. This is why I constantly harp, train like an athlete. Even if you aren’t competing in an event at a very high level, training as if you are will get you the results you want. This is why metabolic conditioning is so amazing; it mimics the type of activity performed by many high-caliber athletes.

Think about it…most sport requires short, sudden bursts of all out effort followed by a more extended baseline level of exertion. Tennis, football, soccer, basketball, volleyball….they all follow a similar up/down exertion level. Metabolic training recreates this so you are better able to train like an athlete and develop the body you want.

I’m willing to bet most of you aren’t already training like this. You may be using HIIT or complex workouts, but those are different. By introducing this new stimulus to your training, your body isn’t going to know how to react. When your body doesn’t know how to react, it has to work harder, thereby giving you better progress. Keep things diverse, keep yourself guessing. This is the ultimate key to making real, measurable progress. Take the workout I’m about to give you and work it in to everything else you’re doing. If you’re already on one of our plans, don’t worry – simply insert this in to one of your scheduled days. So many people fret about sticking to a workout plan and never deviating from the prescribed workouts. As I always say, fitness isn’t an exact science. Keeping things diverse and always pushing yourself is far more important than sticking to any one plan 100%.

So, all that being said, let’s move on to the workout.

Give yourself 20-30 seconds rest after each circuit. Perform cardio movements as hard and as fast as possible to get the maximum benefits from metabolic conditioning.

30 seconds Jump Rope
10 Dumbbell Swings
10 Bent Over Dumbbell Rows
30 seconds Jump Rope

Repeat 4 times.

30 seconds Speed Squat Jumps (Do them faster than video)
10 Dumbbell Snatch (per side)
10 Single Dumbbell Plank Row (pass dumbbell back and forth after each rep instead of using two at once)
30 seconds Mountain Climbers

Repeat 4 times.

30 seconds 180 Planks
12 Single Leg Dumbbell Deadlift Rows (6 reps per side)
10 Push Up Dip Swings (if you can’t swing, just switch between push ups and dips)
30 seconds Shadow Boxing (as simple or complex as you feel comfortable doing!)

Repeat 4 times.

This entire routine should take you no more than 30 minutes if you’re doing it correctly. When you’re doing this, remember what I mentioned above; think like an athlete. Short bursts of all out energy expenditure, followed by sustained periods of strength conditioning. Keep a solid pace during your strength exercises and give it your all during the cardio portions. Keep rest times strict and you’ll no doubt start realizing the benefits of this explosive way of training.

Transform Your Body With Metabolic Conditioning

Posted on October 25, 2012 by Matt Posted in Strength Training, Training, Weight loss 7 Comments

Trying to get lean and mean? Metabolic conditioning will help you get there in a hurry...

As fellow fitness freaks, you’re no doubt familiar with the concepts of high-intensity interval training, complex workouts, hypertrophy training, or functional training. If you’re not familiar, you’ve at least heard these terms thrown around by personal trainers and fitness bloggers.

If I asked you what’s the best way to burn fat, you’d probably give me the standard answer; high-intensity interval training (HIIT), sprints, Tabata….something along those lines, right? What if I were to ask you what you knew about metabolic conditioning? Does anyone have any idea what I’m talking about? If not, it’s time for you to soak up the knowledge I’m about to drop on you, because metabolic conditioning is literally changing fitness instruction and the lives of people who are adopting this method of training.

Metabolic Conditioning Explained

First and foremost, metabolic conditioning is not simply aerobic exercise. Metabolic conditioning refers to a series of exercises which aim to increase the storage and delivery of energy for activity.(1) When people have a goal of increasing their endurance, they usually turn to cardiovascular exercise. While at one time, it was believed this type of training was the only way to increase cardiovascular endurance, studies now show that anaerobic exercise may condition your CV system to the same extent as aerobic (running, etc) exercise.

Additionally, when you engage in metabolic conditioning, you improve the muscles ability to use energy stores by improving their efficiency through a variety of metabolic pathways.(2)

If all of this is getting too scientific for you, let’s get back to how this relates to you and your workouts….

How to Perform Metabolic Conditioning

Metabolic conditioning makes use of compound exercises that work a wide variety of muscle groups across your body. It often combines two exercises into one, i.e. powercleans, weighted burpees, etc. However, it doesn’t stop there. To achieve the benefits of metabolic conditioning, there must be an aerobic factor worked into the equation. The aerobic movement dominates the lower body, while the anaerobic (weight-bearing) exercise dominates the upper body. This type of training is supported by research which shows it to be a highly effective way to burn fat, increase muscle mass, and improve endurance. The journal of Medicine and Science in Sports and Exercise put out a 2001 study that backed this effect. Additionally, studies found in Vol 94 and 97 of the European Journal of Physiology replicated the same findings.

The goal of metabolic conditioning is to perform each exercise, one after another, with little to no rest. Rest shortly at the end of each circuit, before repeating the whole thing again. For instance, here is an example of a metabolic conditioning circuit…

Circuit #1

Treadmill at 8 mph for 30 seconds
10 Dumbbell Swings
12 Wide Grip Push Ups

Repeat 4 times total

Circuit #2

Treadmill at 10 mph and 5% incline for 30 seconds
10 Barbell Bent Over Row
10 Diamond Push Ups

Repeat 4 times total

…and so on..

A great program would include 3-4 circuits hitting all of the major muscles in the body, while intermixing various types of cardiovascular work. Be sure to perform the cardio portion at max intensity to get the ultimate benefits from this type of workout.

You Aren’t Metabolic Conditioning If…

Ropes are a fantastic tool to use when metabolic training.

Keep in mind metabolic conditioning is all about keeping a high intensity throughout aerobic work, hitting the upper body with compound weight-bearing exercises, and minimizing rest. If you are doing iso-exercises, body builder style, with loads of rest time, you aren’t metabolic conditioning. If you are running HIIT sprints or biking, you aren’t metabolic conditioning. If you are performing a complex workout with only an anaerobic (weight-bearing) component, you aren’t metabolic conditioning. Metabolic conditioning is a very specific form of training that is able to produce tremendous results in those who stick to the format precisely.

Remember, metabolic conditioning is different from other forms of exercise in that it combines short bursts of aerobic exercise with compound anaerobic exercise, following a circuit format. Rest times are limited, and you move from one exercise to the next as swiftly as possible.

The benefits from metabolic conditioning are numerous but include increase in power, speed, endurance, metabolism, and muscle mass….while serving to decrease your body fat percentage. All in all, combining a metabolic conditioning workout with a full routine is an ideal way to ensure you are getting great diversity and effectiveness in your workouts.

Glassman, Greg (June 2003). “Metabolic Conditioning”. CrossFit Journal (10).
Baye (June 22nd, 2008). Q&A: What is Metabolic Conditioning?. Baye.com. Retrieved on 2008-10-18.

I Can’t Gain Muscle…What Do I Do?

Posted on October 24, 2012 by Matt Posted in Strength Training, Training Leave a comment

Adding just a few pounds of lean muscle mass can instantly transform your entire appearance.

So you want a better body? Who doesn’t. When it comes to developing that healthy, killer physique it really comes down to two crucial factors; lowering your body fat percentage and the ability to gain muscle mass. For the overwhelming majority of you out there, burning fat is something you already have a pretty good handle on. If you’re a reader of this blog, you should know all about HIIT and other advanced techniques that help you shed pounds of body fat. Thankfully, losing body fat isn’t very complicated. Burn calories, keep your metabolism high, eat clean and healthy, and the weight will come off. It’s a pretty sure-fire formula for success.

Muscle mass will help you develop great curves, an athletic apperance, and a boosted metabolism.

Unfortunately, the hard part, and where many people run into trouble, is in the muscle-building department. As I mentioned, it’s far easier to shed unwanted body fat than it is to pack on pounds of lean muscle mass. Because of this, we’ve got a ton of people who lost a bunch of body fat but are still unhappy with their body. They’re no longer obsese, but they’re still soft, un-athletic looking, and weak. Not a good combination. What’s the solution? They’ve got to gain muscle.

What’s more, they may be spending inordinate amounts of time in the gym but making little to no progress in developing new muscle or increasing their strength. Common sense says they should be adding lean muscle and improving their physique, but something isn’t adding up….what gives?

What You’re Doing Wrong?

Something is obviously going wrong here, but what is it? It’s most likely not one single issue, but a combination of things that is preventing you from adding visible muscle to your frame.

First and foremost, ask yourself, are you eating enough? Are you eating enough protein? Muscle doesn’t just grow out of thin air; why do you think body builders eat thousands upon thousands of calories when trying to gain muscle and bulk up? Building muscle is HARD. Getting by on a salad or two, a couple of pieces of fruit, and a granola bar isn’t going to get it done. If you’re committed to building some muscle, you’ve got to feed yourself. Shoot for a gram of protein per pound of bodyweight, whey protein shakes after each weight training workout, and enough calories that you aren’t going into a deficiency.

Second, are you challenging your muscles enough? Lifting a few 5-lb dumbbells and expecting fitness model arms is fantasy world. You need to do complex exercises (those that hit multiple body parts are one time) mix heavy lifting with lighter lifting, and keep variety. You won’t believe how many people come to me having performed the same basic workout for years on end, still wondering why they aren’t adding any muscle mass. A few easy changes, a few new exercises, and some added weight, and these same people are astonished when they start developing beautifully toned bodies. Often times, a couple of quick changes is all that’s needed to jump-start your muscle-building progress.

Thirdly, are you still over-doing it with the cardio? Even after losing the LB’s, so many people hold on to their cardio like a security blanket. This is understandable, especially from a person who has spent so long and worked so hard to lose unwanted fat. But you’ve got to remember, muscle will not grow when there is a caloric deficiency. If you’re going too hard on the cardio and not eating enough, you’re creating the perfect condition for muscle NOT to grow. For this reason, I almost always recommend people with a beginner to novice level of fitness experience focus more on losing weight THEN more on adding muscle. When trying to add muscle, I’d limit cardio to no more than two 20 minute sessions per week. If you find this isn’t enough, bump it up slightly. Remember, fitness is a game of trial and error; find what works best for your body type.

Some Other Tips To Jump Start Muscular Growth.

Working out hard doesn't make you big and bulky...It'll make you slim, toned, and healthy.

We took a look at some common errors people make when trying to gain muscle. Now, we’re going to look at some additional tips which have been shown to help add muscle to even the hardest gainers out there.

We talked about challenging your muscles adequately to promote growth. This cannot be stressed enough; you need to fatigue your muscles and break them down so they grow back stronger. Want to know how to do this? Check out these quick tips…

Supersets – Supersets involved pairing two exercises together with no rest between. If you’ve never used supersets before, they are a great way to confuse your body and challenge yourself. You can combine exercises that focus on the same or different body parts. I would recommend using a combination of both. An example superset would look like this:

3 x 10 Bench Press/Dips – Perform 10 bench presses, immediately followed by 10 dips, then rest 45-60 seconds and repeat two more times. This is an example of working the same muscles back-to-back
3 x 10 Wide Grip Pull Ups/Barbell Lunges – Again, perform 10 wide grip pull ups, immediately followed by 10 squats, then rest. Repeat a total of three times. This is an example of working different muscles, which should allow you to go heavier than in the previous example.

Strip sets – It helps to have a partner with these, but you can certainly do them alone. An example of strip sets would look like this:

3 sets of Barbell Curls:

Set 1: 40 lb barbell, 10 reps
Set 2: 40 lb barbell, 10 reps
Set 3: 40 lb barbell, 8 reps. When you begin fatiguing, strip off ~20% of the weight and perform 4 more reps. Repeat once or twice more so you are completing ~20 total reps.

This is a great way to really hit your muscles in a way they haven’t been hit before, and make muscular progress you never dreamed of.

Complex sets – Complex sets are similar to supersets, except that they are often longer series of exercises and repeated for more rounds. Complex workouts often feature one piece of equipment, so you can shuffle through them without having to run around the gym. These types of workouts are also great for bumping your heart rate and burning extra calories, so for the person who is concerned with gaining back fat, consider incorporating these into a total body weight training routine. An example of a barbell complex workout would look like this:

Barbell Squat Jumps
Front Press
Barbell Curls
Barbell Reverse Lunge
Push Ups
Bent Over Rows

Perform each exercise, one after another, without rest. Rest 60 seconds after the 6th exercise. Repeat this complex a total of 6-8 times.

Again, these are just a few ways to continually push your muscles. As many of you know by now, here at Share It Fitness, we utilize a methodology called Body Diversity Training to help our users and clients make progress. We believe in hitting the body with a variety of fitness disciplines, at varying intensities, to promote gains. It cannot be stressed enough that challenging yourself and continually confusing your muscles by introducing a variety of workouts is key to building the body of your dreams.