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Posts Tagged ‘Fat-Blasting’

Welcome to hell….this is my super-intense workout that I do to prepare for an extreme sporting event. Typically, I used this circuit training workout when preparing for karate tournaments, but I’ve used it for other things as well. You can easily swap-out the cardio drills for drills specific to your sport.

I don’t recommend doing this workout for more than 3 weeks at a time.  Like many of the other high-intensity workouts these days, it can cause a lot of damage to your joints if you do it long-term. And, you need to vary your workouts often for them to be effective.

Basically you use very light weights, high reps for 60 seconds straight, then immediately transition into a karate drill for 60 seconds straight, then go to the next muscle group and continue rotating between lifting a light weight per muscle group for 60 seconds straight and then doing a drill for 60 seconds straight. When you work through all the muscle groups, you start all over and go through 3 times.

So…chest exercise, front kicks, back exercise, footwork v drill, shoulder exercise, v drill and so forth. Use fast-paced music and DON’T STOP the entire time!
I typically do the upper-body one day, then cardio the next day, then lower body the third day and keep rotating for six days. Then one day of rest and start all over!
Finally, I find this circuit-training routine for karate makes me lose weight and burn fat fast, so if that’s not your goal, eat more (good food)!
Post below if you have any questions.

Here's the routine for upper-body days

Circuit training lower body

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Sometimes it’s just fun to watch human behavior. I’ve seen this scene play out time and time again. I’ve seen a gender switch of this too, but that’s for another day.

The scene: Beautiful athletic woman and a man that is semi-athletic. He’s come to the gym with her to impress her. They are doing her workout.

Phase 1: They walk in and the man is ready to go. He’s got this.

Phase 2: They start doing her workout. He starts to realize that, although he lifts weights, doing her workout is much different and really hard. He tries to keep up.

Strategy 1: He starts making jokes, “HOW many more of these are we doing?” and laughs. He keeps joking like for a while hoping she will ease up.

Strategy 2: Strategy 1 failed. Now he moves on to try to distract her with conversation. He wants to tell her about his day and ask about hers. He’s suddenly interested in how her mother is doing. Especially if there are breaks in the workout, he will keep asking her questions to try to extend those breaks. If not, he’ll try to distract during the workout.

Strategy 3: Strategy 2 sort of worked, but she’s still hell-bent on finishing the workout. He now moves on to compliments. “Wow, you work out really hard,” “You have such an amazing body anyway” and then expresses concern, “I don’t think you are drinking enough water. Here, have some water. I need some too” or “Maybe you are working out too hard, maybe your body needs to rest. Let’s be done for the day.”

Phase 3: Strategy 3 worked. They walk out and he’s happy it’s over and she feels great about herself.

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While we are on the subject of Jillian Michaels (see Jillian Michaels has had to change her philosophy), Fitness Magazine also published her Bodyshred Circuit Workout, so I thought I’d give it a shot. Below is my review.

Positives:

  • It’s tough! You don’t want to be able to do a workout well all the way through the first couple of times or you aren’t challenging yourself in new ways. This workout definitely took some getting used to.
  • It’s efficient. With cardio and weights combined and about 35 minutes (she say’s 30, but I take a bit more for some water sips and transitions), you get a full workout very quickly.
  • It’s easy to understand what you need to do. Except the one-legged mountain climber thing. I recommend watching a few videos on YouTube to understand that move.

Negatives:

  • You are supposed to do it four days a week. I find that a bit excessive. Aren’t you supposed to give your muscles rest between weight-lifting days? I work out on average 6 days a week, but I do weights every other day and cardio on the off days.
  • It’s boring. I can’t really explain why, maybe it’s the repetition, maybe because there’s nothing really unique about it, maybe it’s because it’s meant to be done in a group exercise class. No matter what the reason, I just find it incredibly boring, which doesn’t help me want to do it.

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Bob Harper’s Fat-Blasting Workout

Found this Bob Harper’s Fat-Blasting Workout in my Fitness Magazine and tried it out this morning. It’s tough! I had to switch the last move to the “make it easier” format. But that’s a good thing. It means that I’m challenging my body and I have a new goal to work towards! After I got done, I also did 20 minutes on the elliptical.

Day 1 recovery update: hamstrings and back sore, but manageably sore.

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