Workout Tips

The key to sticking with a workout program and getting real results, is to mix it up. If you do the same thing day after day, your body will adapt, results will slow, you'll get bored and discouraged and likely give up. We're not going to let that happen. Here, you can find ways to mix up your routine and boost up your results.

HIIT

High Intensity Interval Training

HIIT is a form of training where low to moderate intensity intervals are alternated with high intensity intervals.

HIIT can be applied to running or to exercises like squatting. HIIT is considered to be much more effective than normal cardio because the intensity is so high. With HITT you're able to increase both your aerobic and anaerobic endurance while burning more fat than.

"In research, HIIT has been shown to burn adipose/fat tissue more effectively than low-intensity exercise - up to 50% more efficiently." It has also been shown to speed up your metabolism which helps you burn more calories throughout the day.

Sample HITT plans:

*Tabata: 20 seconds full sprint, 10 seconds rest X 8 rounds. Start w/ warm-up and finish with cool-down.

*Sprint: 5 minute warm-up 20 second sprint, 40 second walk X 5 rounds. 30 seconds fast run, 30 seconds walk X 5 rounds. 1 minute fast run, 30 seconds walk X 5 rounds. 5 minute cool-down

*Weightlifting: Set timer to 45 second interval for 30 repeats. Start a set at every alarm. Choose a weight to where you can complete 15 reps.

Reverse Pyramid

To increase strength alter your body composition (add more muslce and reudce fat) try the reverse pyramid. 

Sample: Select three different weights, ex: 15, 10, 5. Do a set of 8 reps w/ 15LB, rest 20 seconds. Set of 10 w/ 10LBS, rest 20 seconds. Set of 12 w/ 5LB. You can either stop here and move to the next exercise or drop back down, doing another set of 10 & 15 reps.

Negative Reps

Break your plateau and get stronger with negative reps. This format focus on a controlled lowering of the weight. Negative reps add additional stimulation to the muscle which helps you achieve muscle failure faster. These reps require control through a longer duration which tricks the muscles and leads to more muscle building, which results in a faster metabolism and less fat. 

Sample:

Bicep curls - Select a weight a little lighter than usual. Curl at normal speed, lower for 5-7 seconds. Repeat.

Leg Press - Select a weight lighter than usual. Press at normal speed, lower for 5-7 seconds.

Resistance/Cardio Circuit Training

There are many different types of circuit training, but one of my favorites is resistance/cardio. You'll burn more fat, get done faster and feel more energized. This workout style forces the body to burn calories continuously during the workout. You'll get the benefits of both resistance training and cardio done in one workout. Another plus... your body will burn more calories during and after the workout thanks to an increased metabolism.

How to:

You'll be going back & forth between weight training exercises and cardio for the entire workout. Your rest period for weights will be cardio & rest period for cardio is weights. You are to do some type of activity the entire workout without stopping

Sample:

Plan out your workout. After 5 minutes or 3 completed sets of two exercises, do cardio for 3-5 minutes. Repeat weight and cardio combo until you've done at least 15-20  minutes of cardio & your entire lifting plan.