Run Better with Pain-Free Knees and Heels

Running is one of the most popular exercises for improving your heart health, cardiovasular fitness, burning calories, losing weight and relieving stress. Its popularity also implies that you could suffer from overuse injuries.

If you're an avid runner, you've probably trained and competed in distance running (full or half marathons) or triathlon events. You could easily log in 20 to 50 miles a week on the treadmill or on the road. That's a lot of pounding, pouncing and stresses on your legs and joints.

If you've done H.I.I.T. (high intensity inteval training) type running routine, you know the demand and you can feel the soreness on your leg muscles. Sooner than later, you'll be caught up with joint pains if you do H.I.I.T. too much too often. That's why it's recommend not to do more than three H.I.I.T. cardio sessions a week and no longer than 30 minutes each time.

Recovery is an important yet often neglected part of any training program. Many runners know how to push themselves to run harder, longer and faster. If your recovery is not sufficient, you'll break down than build up. You're prone to injuries.

As a result, many running-related injuries have occured on the knees, shins, ankles and heels. The two most common injuries are "runner's knee" and plantar fasciitis.

There are many ways of preventing and rehabiliating the injuries. Running shouldn't be a pain if you run with correct body mechanics and proper training plan.


Runner's Knee
It's called "chondromalacia" technically. It's a condition where the articular cartilage underneath the kneecap (patella) starts to soften and break down. You feel pain under or around your kneecap that worsens when walking downstairs, running hills, squatting or jumping.

Overuse is the major cause of runner's knee. Other causes are being overweight, poor running or foot mechanics, overdoing activities that involve a lot of running, jumping or change of direction.

How to fix & rehab

1. R.I.C.E. Ice your knees for 10 to 15 minutes after running to relieve the pain.
2. Warm up and stretch properly before running or any sports, especially quadriceps and hamstrings.
3. Cut your milesage. Avoid running downhill until the pain subsides.
4. Run on softer surfaces such as treadmill, dirt trail, grass or soft track.
5. Cross train with different activities or sports. Replace a few runs with lower impact activities such as walking or using an elliptical trainer.
6. Pick a pair of suitable running shoes that keep your knees stable, provide adequate cushioning and support. Replace for every 500 miles.
7. Strengthen the muscles around your knees. Quad sets (quadriceps isometic exercises), short-arc extensions, straight-leg raises are a few helpful exercises. Slowly progress to full-arc extensions, knee extension machine and closed kinetic chain exercises such as leg presses, squats and lunges.
8. Stretch your calf muscles, quadriceps, hamstrings, iliotibial band, hip adductors (inner thigh), hip abductors (outer thigh), hip flexors and glutes.
9. Perform balance and stabilizing exercises that challenge your "proprioception", your body's ability to know where its limbs are at any time.
10. Always consult with your doctor or physical therapist for your specific conditions. Check for any muscle imbalance, tight muscles or foot mechanics.

Plantar Fasciitis
This is another common injury of foot in runners or any athlete involving intensive use of feet. It referred to an inflammtion of the plantar fascia running along the sole of the foot. Plantar fasciitis is a chronic symptom occurring over time with repetitive overuse stresses on the plantar fascia.

People with high arch, uneven leg length or poor running biomechanics are more prone to this injury.

You feel pain on the bottom of your foot towards your heel. The heel pain is usually the worst when you just get out of bed in the morning or at the beginning of a run. The pain typically subsides after you warm up and stretch.

How to fix & rehab

1. Rest your affected foot.
2. Warm up and stretch properly before running or any sports.
3. Cross train with different activities or sports. Replace running with no or low impact activities such as swimming or cycling until the pain eases.
4. Massage the bottom (arch and hill) of your foot for five minutes several times a day with a tennis ball, a tin can or a water-filled bottle.
5. Before getting out of bed in the morning, warm up and massage the bottom of your foot to loosen up the plantar fascia.
6. During night time sleep, your feet are in plantar flexion position that shortens the plantar fascia. This would aggravate the pain even more due an extended period of inactivity. A night splint may be used in order to hold the ankle joint in a neutral position.
7. Pick a pair of shoes that provide good arch support.
8. Stretch your calf muscles and around your feet and ankle.
9. Perform strengthenging exercises such as hill raises and toe walking.
10. Always consult with a sports medicine doctor, physical therapist or fitness trainer/specialist for your specific conditions.

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Modified Olympic Style Weightlifting for Martial Arts & Explosive Power Training

Weightlifting for Your Martial Power

When you heard about Olympic Weightlifting, the first image popping out of your head could be some freaking strong athletes lifting enormous amount of weight in a split second. It's so "knee-jerking" to watch them do clean & jerk and snatch.

Olympic style weightlifting can be modified and adapted to help athletes develop explosive strength and power for all sports. If trained and done properly, modified Olympic style weightlifting can help athletes to condition themselves for explosive power, muscular endurance, strength, speed, quickness, agility and cardiovascular fitness.


Anaerobic Power and Endurance

In any martial arts training including MMA and BJJ, it requires a fairly good combination of both anaerobic and aerobic fitness. You need both types of energy to excel in sparring or fighting. You will also need to know how to generate explosive power to break boards or execute your knockout punch or kick. In a typical round of sparring, it involves a series of short bouts of anaerobic power output (punching, kicking or grappling) followed intermittently by aerobic movements (bouncing around, shuffling, checking, or faking).

Depending on the specific type of sparring or fighting, a match could be 3 to 12 rounds and lasts 3 to 5 minutes for each round. In addition to excellent technical skills, a top conditioned fighter has to have peak level of anaerobic power and endurance to be able execute his techniques repeatedly. Anaerobic conditioning and performance is achieved by training and pushing his VO2 max and lactic acid or lactate threshold.


H.I.I.T. for Ultimate Martial Fitness
For the types of energy system utilized in martial sports, moderately long distance running at slow steady pace isn't the best method to condition your aerobic fitness. High intensity interval training (H.I.I.T) is the better way of conditioning your cardiovascular fitness. In the same token, the power lifting type of weight training isn't the best way to train your explosive power either as you don't just give it your one best shot and be done with it. You'll need your sub-maximal muscular power output anaerobically for several times repeatedly. That's muscular power and endurance all together.


How do you train your exploseive power?

How do you train your energy systems for martial arts?

How do you utilize Olympic-style weightlifting to get in top combat conditioning for martial arts?

Read on . . .

World Class Olympic Power Circuit Training

Before you follow the power barbell circuit training routines below, I suggest that you master these basic but technically complicated weightlifting techniques before you attempt to put your hands on the Olympic bar. An "empty" standard Olympic bar weighs 45 pounds. Maintaining good forms when lifting weights will help you lift more weights and prevent injuires. Gayle Hatch Systems is an excellent website to get you started. You can also find coaches or personal trainers who can train you to execute these moves properly without getting injured.

Power Barbell Circuit Workout Routine #1
Deadlift x 6 reps
Bent-over Row x 6 reps
Power Clean x 6 reps
Front Squat x 6 reps
Push Press x 6 reps
Good Morning x 6 reps (body weight)

Power Barbell Circuit Workout Routine #2
Snatch-grip Deadlift x 6 reps
Snatch Pull x 6 reps
Jump Shrug x 6 reps
Reverse Lunge x 6 reps each leg
Push Split Jerk x 6 reps
Jump Squat x 6 reps (body weight)

Power Barbell Circuit Workout Routine #3
Romanian Deadlift x 6 reps
Bent-0ver Row (reverse grip) x 6 reps
Power Clean x 6 reps
Push Split Jerk x 6 reps
Overhead Squat x 6 reps
Double Jump x 6 reps (body weight)

This is not to load up the Olympic bar with your one-rep max weight. Rather, select a weight that you can typically lift 6 reps for three sets with good control for the weakest lift in the circuit (except the body weight exercise). Shoulder press (military press) is normally the weakest one. The proper weight might well be about 60% of your one-rep max.

You should perform each rep with good control (about 2 seconds per rep) and move from one exercise to the next without rest till you finish one circuit as one set. Leave your ego at the door and listen to your body. In addition, you should choose a load that feels challenging yet controllable. You can stay with one power circuit training routine to begin with. Repeat two more times for a total of three sets with 2-minute resting in between the circuits (sets).


Manipulate Training Variables to Make Progress

As you become more familiar with the moves and get in better conditioned, you can add more training volume to four or five sets. There are many training variables to change up to make continual progress. One training variable to manipulate is to reduce your rest intervals in order to add challenges in your routine as well as a training principle of progression. Rest intervals of 90 to 120 seconds are common for most people to recover from one circuit. You're rarely able to rest shorter than 30 seconds to repeat the next circuit.

In some cases, you can increase intensity by loading up to no higher than 85% of your one-rep max and reduce the repetitions to no lower than three. When you get more skilled and proficient, you can perform one circuit for each of the three routines in a given workout session. Alternatively, you can also mix and match your own power circuit training routine.


You've Just Moved Tons of Weight

Don’t underestimate this type of training. Power circuit training can be very grueling. This six-movement circuit x 6 reps has a total volume of 36 reps per set! Even with only 100 pounds on the bar, that comes out to 3600 pounds of total work per set. That's over ten thousand pounds of total work capacity in less than 10 minutes!

At the end of one circuit, you'll feel like just finishing a breath-taking 100-meter sprint. This routine will really help any martial artists to condition their bodies to handle the high levels of lactate produced in a fighting ring. It is also an excellent fat loss exercise for any athlete who needs to preserve muscle and strength while losing fat.


Pack a Punch

Give this power circuit workout a try! People in the gym will turn their heads toward you when you perform these exercises. Learn how to train and harness your knockout power. You'll be a better conditioned fighter in your next match.

>>> Sign up for FREE monthly e-Newsletter to receive insider training tips, workout routines and check out your FREE bonus e-books to help you build muscles, lose fat and uncover your six pack abs.

Copyright 2007 www.careyforfitness.com by C. Carey Yang and Beyond Fitness Solutions, LLC. All rights reserved.

Diet Pill Makers Got Busted

Millions of Americans make New Year's Resolutions every year. Once again, improving their health and fitness in always on top of their lists. Within this category, weight loss is the number one resolution.

Some people seek special diets, magic pills, crack soups, pre-packaged meals, support group or medical procedures. Keep in mind that diet pills have a long dubious history. Some others follow the most logical approach by combining healthy lifestyle changes, consistent strength and cardiovascular exercises, and healthy eating habits. The latter approach is the one that I advocate to the public and my clients. The weight-loss results may come a little slower than the quick fixes. But the fat loss will be more gradual and healthy. You're more likely to keep it off for the long run.

In an earlier blog, I blasted Dr. Phil's Diet Pill lawsuit settlement. I guess this message didn't get to raise the public awareness about weight-loss diet pills. Several well-known diet pill companies were fined by the Federal Trade Commission (FTC) by making false claims and misleading the consumers for several diet pills. Click here for details.

The marketers didn't have enough scientific evidence to back up their claims. In fact they had a study that said those who took a placebo actually lost more weight than those taking the pill! “They not only didn’t have studies to support the claim, they actually had a study that went the other way.” said the FTC Chairman Deborah Platt Majoras.

Informercials and celebrity endorsements seem to be tempting and convincing. “Testimonials from individuals are not a substitute for science,” Majoras said. “And that’s what Americans need to understand.”

How Can a Personal Trainer Help Weekend Athletes?

I got asked by many people as to how a personal trainer can help them as weekend athletes to achieve their fitness goals. Most real-life working people simply don't have time to go to gym six days a week, two hours each time. But they still want to stay fit and play their sports or games on weekends (tennis, golf, basketball, softball, ice hockey, etc.) and enjoy their lives.

So what is a personal trainer?
A personal trainer is more than just a drill sergeant yelling at people to do more pushups and situps, although it may be the case some time as is popularized by "The Biggest Loser" TV show. A personal trainer is a fitness professional that provides individualized exericise program to fit client goals. According to A Guide to Personal Fitness Training (page xi, 2003 edition, published by Aerobics and Fitness Association of America), "a personal trainer is a skilled teacher, motivator, communicator, and continual student of fitness and positive lifestyle change. Personal trainers serve a valuable purpose in helping people become healthier and happier, and in improving the quality of many lives."

What do personal trainers do?
Personal trainers teach safe, effective, individualized exercises to clients in a one-on-one type setting. They help clients achieve their personal fitness and wellness goals. Many people hire personal trainers to provide motivation and help them stick to their exercise routines. Health screening and understanding of injury prevention techniques are critical.

Some personal trainers have additional areas of expertise or training to provide post-rehab conditioning, sport-specific conditioning, massage therapy or specific dietary advice. They work with professionals in other areas to help their clients achieve their goals. Training plan typically needs to be evaluated again to measure effectiveness after a few weeks.

There are many ways of changing up a program to make sure that you keep making progress toward your goal. The other obvious benefits of hiring peronal trainers are saving time and reducing injuries. A personal trainer helps you figure out what exercises you need to do and how the equipment works rather than wasting time figuring it out on your own. Most people in the gym learn exercises by watching what other people do. But the person they're watching probably learned by watching someone else, and whoever started the chain probably didn't know what they were doing to begin with. Most people in the gym simply don't lift weight properly.

In the following Q&As, I'll answer the most frequently asked questions (FAQs) as to how I can help a client as a personal trainer.

Question #1: I never work with a personal trainer before. What do you exactly do to help a client? How fast can I expect to see the results? For example, I want to lose some weight (fat).

Answer: I have briefly described above as to "What is a personal trainer?" and "What do personal trainers do?" A personal trainer will evaluate your health and medical history, fitness level, needs and goals. The trainer will clarify the goal with the client and lay out a training plan. A client's goal could vary from recovering from an injury or surgery, building muscle, losing weight (fat), enhancing sports performance to simply improving general health.

For example, fat loss is usually on the top of the goal list. I'll assess your risk factors based on your health and medical history. Medical clearance from your physician may be required. Fitness assessment and testing (body composition, muscular strength & endurance, cardiovascular fitness, flexibility) is performed for baseline information and as the benchmark for future progress comparison. I will sit down with you to set a S.M.A.R.T. goal and lay out a step-by-step plan.

In addition to strength training and cardiovascular programming, I'll help you address nutrition needs and adopt healthy lifestyle changes. I'm not a nutrionist or dietician and I don't have the magic pills. But I follow the guidelines set by ACSM, USDA and AHA for recommended nutrient and calorie needs. You don't usually have to spend extra money in the special pre-packaged meal plan or go on any special diet plan. All you need is sensible nutrition knowledge and healthy food choices. If you have medical conditions (e.g., diabetes or thyroid problem), certain nutritional deficiencies or special dietary needs, I will work with your nutrionist and adjust the program to meet your needs.

There are other important elements in a successful fat loss plan that are constantly ignored by many people. Mental training plays a very important part in a successful fat loss plan. Many people quit at the one yard line. They did something for a few weeks after the New Year and expect to lose 20 or 30 pounds. You know what happens to the gym floor traffic a few months after New Year. Where's the New Year's Resolution after February 1st? As a personal trainer, I will work with you, provide motivation and support to keep you stay on track and stick to the exercise plan. People who hire personal trainers typically have higher success rate of exercise program adherence.

No matter how perfect a fat loss program is, you need to execute the plan and follow through. If you diligently follow a well-designed plan, you should be able to begin to see and feel the results in three months. But you shouldn't stop here. Many people know what and how to do to lose weight. But they just cannot do it or fail to follow through after a month, 3 months, 6 months, after a year or longer. People have to realize that health and fitness is a lifetime commitment, not just a 3-month quick-fix program.

Another critical element is on the part of a client about commitment and accountability, which may be more important in determining your success. I cannot be with you and watch you 24/7/365. After weekly personal training, you're ultimately accountable for your commitment, health and actions. My duty is to help you, educate you and motivate you to adopt healthy lifestyle changes. If you want to transform your body, you have to change your mindset and adjust your attitude toward health and fitness.

Question #2: I don't belong to any gym and I don't like to go to gym. I don't have any dumbbells at home, either. How can a personal trainer help me with in-home training?

Answer: Gym is certainly a great place to work out for obvious reasons. But some people don't like to go to gym due to cost, distance, cleaniness, peer pressure, etc. or just bad previous experience. Some people have small children or elderly family members to care for at home. As a personal trainer providing in-home training, I'll supply portable equipment (resistance tubes, dumbbells, Pilates bands & circle, body bars, medicine & physio balls, jump rope, etc.) for you to use. I'll teach you how to lift weight properly and provide you an individualized safe and effective workout program. With as little as $50 to $100 budget, I'll help you purchase fitness equipment for your own use.

Question #3: I have a home gym and have been lifting weight for a few years. How can a personal trainer help me?

Answer: If you ask this question, it means that you're at least an intermediate exerciser but have trouble making progress or have hit a training plateau. Since you train at home, it's most likely that you watch some workout DVDs, read some weight training books or magazines, follow some textbook professional bodybuilders' six-day split workout routine. It's also very likely that you didn't really learn how to perform these exercises properly. Most people (~95%) in the gym don't lift weight properly. Bodybuilders' workout routine isn't for everyone. It's certainly not for you. (Unless you're an aspiring bodybuilder.) I'll survey your home gym equipment, assess your current program and fitness level, set a goal with you and lay out a plan. I'll teach you proper form and correct techniques and provide an individualized training program for you. I may recommend some fitness equipment for you to purchase to complement what you don't have.

Question #4: I don't belong to the gym where you're working but still want to work with you. How can you help me?

Answer: There are several ways that I can help you. First, go back to the in-home training arrangement. With simple equipment, I'll demonstrate proper form and correct techniques for most equipment you can use in any commercial fitness facilities. I'll provide an individualized workout routine for you to do in your gym. Secondly, I can make a arrangement for you to come to my gym (either with a guest pass or monthly membership). Alternatively, I can make a trip to your gym (with a guest pass or as an independent contractor) and show you how/what to perform exercises and use the equipment. This arrangement gets more difficult but can still work sometimes by negotiating with the gym management.

Question #5: I'm still recovering from prior injury or surgery. Shoud I rest or work through it? How can you help me?

Answer: This is a very common concern as most of us still live on some kind of old injury or recover from a new one. It depends on the severity and history of your injury. First, I'll get your medical history and doctor's report for evaluation. It's a MUST if you had a surgery. If your condition is still beyond my scope, I'll refer you to proper healthcare professionals. Otherwise, I may need your doctor's clearance to start post-rehab exercises. Like many patients or clients today, they don't stay in physical therapy for long due to insurance, cost and limitation. They start to look for personal trainers or specialists with post-rehab conditioning experience.

The post-rehab conditioning program will address the root causes of the injury and possibly its related area, or weak area in opposing muscle groups/joints. The goals are typically to regain functional strength, restore full range of motion (flexibility), correct imbalance and improve joint stabilization. Proper modifications to a typical exercise program are necessary to suit your special conditions. Your individualized program will change up and modify as you make progress. I'll teach you proper forms, techniques, biomechanics to prevent from relapse or new injury.

Question #6: I play tennis (or any games/sports you fill in here such as golfing, distance running, skiing, martial arts, etc.). How can you help me condition my body and improve my sports performance?

Answer: I got asked very often - not always - but mostly after people got hurt from playing their sports. This ties together with my answer to the previous question. While helping you recover from an injury, if any, I'll design an individualized conditioning program to address your weak, imbalanced muscles, improve your muscular & core strength, power, endurance, balance, agility, or flexibility. If it's beyond my expertise, I'll refer you to professional sport-specific conditioning specialists.

Question #7: What else can you tell me? What sets you apart from other trainers?

Answer: Well... all certified personal trainers share common body of knowledge in fitness training. Every personal trainer is unique in his/her background and expertise. I encourage you to visit my website www.careyforfitness.com to read my bio, programs & services, principles & philosophies and see if we're a good match.

I have combined unique strengths of both Eastern holistic arts and Western exercise science into my fusion style workout routine for improving muscular strength, core stabilization and flexibility.

Health and fitness is a lifelong commitment. I have my heart-felt passion to help people lead a healthy, active, balanced life. I love to see you transform and succeed in every aspect of your life. Your progress in health and fitness from my services provided to you is my report card. I don't succeed until you make progress and reach your goal.

I continue to work out, stay in good shape and maintain top athletic conditions aganist the effect of aging and gravity. (Don't be surprised to see some out-of-shape trainers who are busy training other people and forget to take care of themselves.) Just like you, I'm also a human being. I don't have any secret formula or magic pills. I have and know my weakness. But I have the disciplines and take actions to do my best and overcome the barriers.

I strive to set myself as a role model and provide inspiration to whoever wants to stay fit and healthy. Even our training sessions end, I'll continue to provide motivation and support and make sure you're on the right track. Lastly, I'd like to recite my motto from my principle of training.

"I cannot do your pushups for you. You must do them yourself."

" You give me 100% and I'll give you 110% and more."

Copyright 2006 www.careyforfitness.com by C. Carey Yang.
All rights reserved.

Winterize Your Muscles for Winter Sports

Let It Snow, But Don't Fall

As ski and snowboard season is fast approaching, it's time to do pre-season conditioning. Before the snow falls, focus on training your muscles for winter sports. People could have enjoyed their ski vacation more if they could spend a little time preparing themselves in advance. Don't come home with broken leg(s) from your ski trip. Everyone I saw on crutches every year from ski trip all said that before: "It can't be me. I've been skiing or snowboarding since I was 12. It's not gonna happen to me." Guess what happened next.


Total Cost of Injuries --- More Than What You Think

Leg or knee injuries could put you out of commission for at least six months on the average, not uncommon for 12 months or longer. If you have a surgery, you'll expect many visits to the doctor and physical therapist. In addition to medical cost and time, you cannot function normally in your daily activities. The chances are that you become less mobile in today's already sedentary lifestyle. It's very likely that you put on some weight (or fat) due to being less physically active and potential stress-eating. The problems are snowballing and going spiral downward.

Your health and fitness level would be re-set for at least a year or two backwards. That is, all the hard work you've put in for the past year or two is going down to the drain. The new injuries prevent you from coming back to work out as intense as before. The rebuilding process is a long and long time to come. So the accumulated cost of leg injuries is at least two-year worth of your fitness along with the medical cost, extra time for therapy and inconvenience in your daily life.


Think about Winterizing Your Muscles

Wouldn't it be reasonable to spend a little time (and small training fees) to prepare your body for your next ski trip? When you think about winterizing your car or house for the winter season, it's about time to winterize your muscles as well. It's not just for skiing or snowboarding. You can also strengthen your back muscles so that you don't pull your back when shoveling snow. Back pain is number one injury --- the most common and frequent one that bothers millions of Americans every year. Although it's cold outside, you should continue to exercise in winter. There are a few tips and cautions to have a safe workout and stay fit in winter season.

Let's face it. We don't normally do similar activities that closely mimic what you do on the slopes to handle different terrains like steeps, glades, moguls, terran parks or the backcountry. We're not used to staying in low crouch position, squating (sometimes on one leg), turning left and right, jumping up and hopping down for an extended period of time under icy, cold, elevated altitude conditions. Remember what happened in the morning of the second day on your first ski trip. You cannot seem to get out of your bed without letting out a long Ahhh! Your whole body aches and pains all over the places. Your legs may be limping just like getting off of a horse. It is all because you're not used to it, not like the professionals who do it everyday and are used to that kind of physical demands.

Wouldn't you think about at least conditioning your body better in advance? You're able to ski more aggressively and handle more extreme terrains. Not only do you have the fitness level to enjoy the snow longer, but you can enjoy three or more consecutive days of skiing in a row and live to brag about it!


Strengthen Your Winter Muscles

The main functional fitness characteristics for conditioning your winter muscles are cardio endurance, static-dynamic strength, power, balance and flexibility. A training program that incorporates those conditioning characteristics necessary to enjoy your ski season includes the following elements:

• Muscular strength with emphasis on the hips, lower back and legs
• Muscular power, speed and endurance for the whole body specific to downhill skiing
• Cardiovascular aerobic and anaerobic endurance
• Balance, agility and coordination
• Core strength, stabilization and endurance
  

Ski Specific Conditioning Program

A ski-specific training program includes three parts: functional (sport-specific) strength circuit, interval cardio workout, and strength endurance workout. If you have followed my cross training approach with strength and cardio circuit training before, you should be very familiar with the circuit training. You are in better condition than most weekend warriors or seasonal athletes.

I have designed a sample pre-season winterization program that you can do at least four to six weeks before your first ski trip. This ski-specific conditioning workout routine combines all the elements described above in a circuit training fashion. It can be done in your comfortable living room, basement or in your backyard. Please contact me (973) 303-2424 or email carey@careyforfitness.com to schedule your Winter Muscle Bootcamp.

Copyright 2006 www.careyforfitness.com by C. Carey Yang.
All rights reserved.

Strength and Cardio Circuit Training

Why Circuit Training? What Is Circuit Training?

To add variety to your fitness training program, you have to vary your workout routine from time to time. Variation, periodization and cross training can help you reduce risk of injury, keep you from being bored, blast through your plateau so that you can keep making progress.

Strength and cardio circuit training is an excellent program to achieve this purpose. Perform these exercises back to back without rest (or with very little rest) until you complete the circuit. Have some water, rest for a few minutes and repeat the same circuit.


How to Do It?

Several sample circuit training routines are listed in the following. You can start with your own bodyweight. Bodyweight circuit training workout routine is useful when you don't have weights at home. You can do it in your hotel room when you're traveling and don't have access to the gym. Do it in the park or in small groups.

Bodyweight workout could be just as gruelling and challenging!

Change the number of repetitions and pace yourself to suit your fitness level. Substitute the exercise with a similar variation. If you work out in the gym, you have more options in equipment to work with. For example, try incline or decline bench press to replace flat bench press.

For strength machine, barbbell and dumbbell exercises, choose proper weights so that you complete the circuit. That means you have to reduce the weight that you can normally do for your 6-rep set. Start at 50% normal weight if you're not sure. Add or reduce weight as needed so that you can complete the circuit feeling somewhat sored and breathless.

You can alternate between workout A and workout B for barbell and dumbbell circuits. Always warm up for at least 5 to 10 minutes before exercise. Cool down and stretch after exercise.


The Good Things about Circuit Training

Strength and cardio circuit training provides you the benefits of both weight training and cardiovascular exercise in a single workout session. Your heart rate is elevated as you keep moving weights with different muscle groups in different angles and positions. Your metabolism is fired up to keep burning fat even for a few hours after you leave the gym.

Strength and cardio circuit training is one of the best and most efficient ways of burning body fat and revealing your six-pack abs.

The circuit training is pushing your body aerobically while still challenging your strength. It allows you to work your aerobic system while simultaneously working on your strength and muscular endurance. You'll improve your overall strength endurance and cardiovascular capacity.


What Is Circuit Training Not For?

However, strength and cardio circuit training is not meant to be a complete balanced total body workout. It does not replace your regular strength, muscle-building or cardiovascular training programs. Even though you move from exericse to exercise very quickly, it does not mean that you're allowed to bounce or jerk the weights up and down. You still have to maintain good forms when lifting weights.


How to Design a Super Great Circuit Training Routine

As you can see, I design the workout routines adhering to my principles in balanced total-body training & prioritiy training:

• Train both upper & lower body and core area
• Train both front & back sides of the muscle groups for balance
• Train both left & right sides of the muscle groups for balance
• Train large muscle groups first & small/assisting muscle groups later
• Train with compound exercises first & isolation exercises later
• Priority-train weak and imbalanced muscle groups
• Priority-train hard-to-see-by-yourself muscle groups

Add or replace with one of these workouts in your training program once a week. It helps you tone up muscles, melt body fat and reveal your six pack abs. Who don't want to have at least firm and flat abs?

To keep stimulating your body and making progress, try different versions of each exercise; e.g., one-hand pushup or clap pushup, jump squat or Bulgarian split squat, stiff-leg deadlift or Romanian deadlift. You'll finish your workout more efficiently and never be bored with workout again. You get maximum results in minimum time.

Sample Bodyweight Circuit Workout Routine
Squat x 30 reps
Standard Pushup x 30 reps
Mountain Climber x 20 reps
Curlup x 20 reps
Superman Backraise x 10 reps
Lunge x 10 reps each leg
Wide-width Pushup x 10 reps
Narrow-width Pushup x 10 reps
Oblique Twist x 30 reps
Opposite Arm and Leg Lift x 10 reps
Down Plank, hold for one minute

Watch Demo Video 1 >>






Watch Demo Video 2 >>




Sample Strength Machine Circuit Workout Routine
Leg Press x 20 reps
Chest Press x 15 reps
Shoulder Press x 10 reps
Seated Row x 15 reps
Leg Extension x 10 reps
Leg Curl x 10 reps
Pec Flye x 10 reps
Triceps Pushdown x 10 reps
Abdominal Curl x 15 reps
Back Extension x 15 reps
(You may have tough time moving from machine to machine without a break in a commercial gym unless you have a reserved personal training session to line up these machines for you.)

Sample Barbbell Circuit Workout Routine A
Back Squat x 15 reps
Military Press x 10 reps
Snatch-grip Deadlift x 10 reps
Bent-over Row x 10 reps
Hang Clean x 6 reps
Good Morning x 10 reps

Sample Barbell Circuit Workout Routine B
Bench Press x 12 reps
Bench Press (close grip) x 8 reps
Upright Row x 8 reps
Triceps Press x 6 reps
Biceps Curl x 6 reps
Wrist Curl x 6 reps

Sample Dumbbell Circuit Workout A
Sumo Wide-stance Squat x 15 reps
Arnold Press x 10 reps
Deadlift x 10 reps
One-arm Row x 10 reps each side
Squat & Push Press x 6 reps
Shrug x 6 reps

Watch Demo Video >>




Sample Dumbbell Circuit Workout B
Bench Press x 12 reps
Incline Bench Press x 8 reps
Lat Pullover x 8 reps
Lateral Raise x 6 reps
Triceps Kickback x 6 reps
Biceps Hammer Curl x 6 reps
Watch Demo Video >>




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