Regular exercise and cardiovascular activities are important for weight loss. The following workouts and training tips can help you tailor your program and meet your weight loss potential.
A six (and eight!) pack is a requirement for any serious bodybuilder, and is worn like a badge of honor on beaches all around the world. Your abs say a lot about you and your level of fitness, and summertime is the season when they are most likely to make an appearance. Follow the workout routine outlined below and earn that badge to flaunt this summer.
Abs Workout Routine
Work this hardcore routine into your program a minimum of 3 times a week. As rule of thumb whenever performing any abs routine, you need to activate your core. This means contracting the abs you are working by pulling them in and up (picture this in your mind during the routine). This will give you a deeper burn. Always remember to breathe (exhale upon exertion) and keep your lower back on the floor. Avoid neck strain by never using your hands to pull on your neck, let your abs do the work. Let's go!!
Crunch with 25lb plate (3 sets of 15)
Start by lying on your back, feet flat on the floor, hold the plate against your chest and perform a simple crunch.
Oblique Hyperextentions with 25lb plate (3 sets of 10 each side)
Using the back extension bench in the inclined position, set up on your side with feet firmly against the foot rest. Holding the plate in one hand perpendicular to the floor, bend at the hips and let plate move towards the floor without letting it touch. Feel the contraction in your oblique, then return to start.
Reverse Crunch with medicine ball (3 sets of 15)
Start by lying on your back, cross your ankles but don't let them touch the floor. Place the medicine ball between your thighs and your hands behind your head. Bring the ball in towards your abs, lifting your glutes off the floor, then return to start.
Plank Squeeze (3 sets of 10 each side)
Start in the basic plank position (activating your core is very important here!). Twist your waist towards one side, hold the contraction then return to the start position. Now do the same with the opposite side.
V-Leg crunch (3 sets of 10)
With your legs spread apart (as far apart as you can maintain), perform a simple crunch while keeping the back of your legs and thighs on the floor.
For abs that pop make sure to combine RAPIDCUTS® HARDCORE with your ab training routine. It can quickly target your body fat while, keeping the hard lean muscle around your mid-section. Get those cut abs you've always wanted by combining RAPIDCUTS HARDCORE with this ultimate ab training routine!
If you are one of the few that has not yet fallen off the resolution wagon of dropping the holiday pounds and getting in shape for bathing suit season, then you are probably ready to get lean and mean for bathing suit season. Even if you did take a tumble off the wagon somewhere around February, it's not too late to climb back on board. It's time to hit the gym with HIIT.
Anyone looking to develop a lean and toned physique should look to incorporate drop sets that begin at 85% of their 1 rep max (1RM), performing each set to failure before decreasing the weight by 20% to continue the set.
Begin your first set at 85% of your 1RM for 4-6 reps (typically failure), decrease the weight by 20% and perform 8 to 10 reps. Finally, drop the weight one more time by 20% and complete 12 to 15 reps.
HIIT is guaranteed to deliver an intense workout every session. As a result you only need to hit the gym every other day. Allowing yourself ample time to enjoy the warm weather during the summer and run those errands that have kept you out of training in the past.
Once your training is on track, its time to start tweaking your nutrition plan. First, consider how much protein you are consuming. Protein has been found to improve insulin sensitivity, which helps keep blood sugar levels stable preventing spikes which may lead to cravings or hunger. It is important to make sure you are in taking enough high quality protein throughout the day
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Circuit training is a fantastic way to quickly get in shape and blast through your plateaus. The term 'circuit' refers to planned exercises performed in a specific format with little to no rest between each set. Although many initially are motivated to work out and spend hours at the gym, one of the main reasons people drop their workout routine is they simply don't have that much time to spend at the gym. This is why circuit training is such an ideal form of exercise.
Several studies have been performed on the benefits of Circuit Training and have found it to be an advantageous addition to a workout routine. The shorter workout time, combined with noticeable results generally provides a program that individuals are able to adhere to.
Studies have found that a circuit that combines 30 seconds of workload (high intensity exercise) followed by a brief recovery could improve VO2 Max by 5%.1 It has also been found to be effective in maintaining and possibly improving aerobic gains. The results of the studies found that circuit training meets a suitable muscular fitness stimulus but also meets the ACSM guidelines for physical activity.
Body Composition
Circuit Training is also an effective form of training to positivity affect your body composition. One study found that circuit training can decrease body fat by as much as 3%. Circuit training was found to help maintain or improve lean body mass. The workload sets encourages lean mass development, while decreasing overall body fat.2
The estimated caloric expenditure for Circuit Training has been found to be about 5-6kcal per minute for women and 8-9 kcal a minute for men. These estimates vary as per body weight. However, most 30 minute Circuit Training sessions can burn anywhere from 200-300 calories.
Additionally, circuit training helps to improve your anaerobic threshold. As you perform more circuit sessions your body begins to adapt to the higher workloads and your muscles will begin to tolerate the increase in lactic acid production, which occurs as the body's defense mechanism to protect against pushing too hard. Circuit training will improve your overall training as the body will begin to adapt to higher intensity exercise for longer periods of time, improving this threshold.
Circuit Training is a high-energy workout that combines aerobic with anaerobic forms of exercise. Circuit workouts can be performed at the gym, outside or at home; they are a convenient way to supercharge your workouts that don't require a ton of equipment or heavy weights.
It improves both strength and endurance and is a great way to rapidly burn fat. Circuits are generally performed with higher reps and reduced weights and little to no rest time between each exercise. Perform each exercise using a weight that's challenging to use but one that you can complete each set with. Try to move on to each exercise with little to no rest time in between each set. In a crowded gym this can be difficult, but do the best you can to move on to the next exercise without stopping.
Example Circuit Program
Begin with a warm up for 10-15 minutes on the treadmill. Perform each round two times. Do no rest between each exercise. 30 seconds rest between round. Complete the circuit with 10-15 min cool-down on the treadmill.
ROUND 1 |
|
Exercise |
Work Group |
Pull Ups |
Until Failure |
Push Ups |
10 |
Burpees |
15 |
Squats with Shoulder Press |
30 with dumbbell |
Crunches on Bosu Ball |
25 |
Run on Treadmill for 2 min at 8.0 MPH |
Or Jump Rope 2 min. |
ROUND 2 |
|
| Exercise | Work Group |
Body Weight Dips |
15 |
Lunges |
15 (per side) |
Bicep Curls |
15 |
Plank |
25 seconds per side x 2 |
Medicine Ball Twists |
20 (per side) |
Run on Treadmill for 2 min at 8.0 MPH |
Or Jump Rope 2 min. |
Supercharge your Circuit Training with RAPIDCUTS HARDCORE. Take a serving 30 minutes prior to your workout and experience a workout at a level you would never imagine you could!
References
1. Gotshalk, L.A., Berger, R.A., and Kraemer, W.J. (2004). Cardiovascular responses to a high-volume continuous circuit resistance training protocol. Journal of Strength and Conditioning Research, 18(4), 760-764.
2.Mosher et al. (1994). Effects of 12 weeks of aerobic circuit training on aerobic capacity, muscular strength, and body composition in college-aged women. The Journal of Strength and Conditioning Research, 8 (3), 144-148
Achieving a physique that commands respect takes hard work and dedication. The following tips can help you get that cut and lean look you've been aspiring for.
Training
This may seem counter-intuitive, but your bulking routine doesn't need to change that much to become a cutting one. In fact, if you're lifting at least four days a week, I'd recommend keeping it nearly identical. Three days per week probably won't be sufficient, as you'll want to increase your caloric expenditure, and an extra day in the gym is an easy way to do that.
And if you're not a fan of cardio, you're not alone, because I can't stand it. Don't worry though, it doesn't have to be a painful endeavor. The best thing you can do is High Intensity Interval Training (HIIT). This is a very efficient form of cardio that involves a warm-up period followed by intervals of normal and maximum speed and then a cool-down period. HIIT is quick, effective, and keeps boredom at bay.
One way I've learned to cope with cardio is doing it first thing in the morning, so I have the rest of the day free. I wake up, take RAPIDCUTS® HARDCORE on an empty stomach for the ultimate energy burst and get started.
Some other ways to keep cardio interesting are: varying the equipment used (stairclimber, bike, treadmill, etc); doing cardio while watching TV, a movie, or playing video games; splitting cardio into blocks and interspersing them throughout your weight-lifting session; and doing cardio outside.
Diet
This is where things start changing dramatically. Instead of eating a surplus of calories, you'll want to create a deficit of about 500 calories. This may not seem like a lot, and one might think that a more dramatic cut will produce better results. However, too few calories will actually cause the metabolism to slow and horde fat. Also, keeping a reasonable level of calories allows you to bring more intensity to the gym - hard work that will pay off.
But some simple switches can save you a lot of calories without sacrificing taste. For example, swap sugar in recipes for a non-caloric sweetener such as Stevia. But if that doesn't satisfy your sweet tooth alone, reach for something that will but is still good for you. My favorite treat is ISOFLEX Chocolate Peanut Butter - whey protein isolate that tastes like dessert, yet boasts only two grams of carbohydrates and 118 calories per serving, which features 27 grams of high-quality protein. Replacing carbohydrates with protein is a great idea, as protein has a higher thermic effect, meaning that the body burns more calories digesting it. Protein also increases feelings of satiety.
Fiber is also your friend. Instead of rice as a side dish, opt for fibrous vegetables such as cauliflower and broccoli.And don't think you need to give up your morning oats oat bran packs more fiber to keep you fuller longer and has a higher volume, so it'll look like and feel as though you're still eating a lot even when you're not.
Looking your best takes hard work, but keep the above suggestions in mind and you'll be fine. Just remember - the harder the work, the greater the reward. By combining RAPIDCUTS HARDCORE with your cutting plan you can slash inches of your waist and reveal a cut and lean physique!