Strategies to Excuse-Proof Your Workout

No More Excuses. Period.

If you've recently started an exercise program, research tells us that most likely 50% of you have bailed on your goals!

One study from the University of Scranton in Pennsylvania showed that a quarter of people who resolve to lose weight and change their eating habits on January 1 will go back to their old ways within a week. The following shows how many of these resolutions are maintained as time goes on:

- Past the first week: 75%
- Past 2 weeks: 71%
- After one month: 64%
- After 6 months: 46%

You've probably experienced some challenges on your journey to your goal. How have your dealt with them? Perhaps it's time to recheck your motivation and inspiration.

If you're one of those who's already hung up your sneakers, let me get you back on track.

Here's a list of common excuses NOT to exercise and the combat strategies to overcome them:

I don't have time to work out!

This is the #1 excuse to never starting or quitting an exercise program. When life gets tough, exercise is usually the first thing to go which should be the last. Exercise is one of the best ways of boosting your mental sanity when you want to get the tough going. Research demonstrates that exercisers are more productive; i.e., exercise saves time rather than consumes it.

Exercise also doesn't have to be a huge time commitment. According to the updated Physical Activity Guidelines from ACSM and AHA, exercise done in as short as 10 minutes for 3 times a day can count towards the daily activity recommendation and still reap health and fitness benefits.

I have offered many efficient circuit training routines that combine strength training and cardio circuit exercise into a total-body balanced workout. In addition, I provide a wide variety of effective weight training routines. All these training programs are designed to help busy people to get their workout done in 45 minutes. Superset workout is one of the most effective weight training systems.

You can also exercise first thing in the morning so that it's scratched off from your "To Do" List. Morning exercisers tend to stick to their routines better than people who exercise later in the day.

I have no energy!

"I'm too tired to work out!" is another perpetual excuse. Long time exercisers know from their experience that exercise actually refuels and revitalizes leaving you with more energy.

If you feel too tired to run, you can go for a walk. Walking in fast pace and moderate intensity can be a good exercise for your brain and heart health. Once you start to get going, you'll feel great and may want to run again because more blood and oxygen are pumped to your brain and muscles. When you get into the grooves, try the high intensity interval training H.I.I.T. cardio to rev up your metabolism, melt away unwanted body fat and reveal your six pack abs.

I'm too old to exercise!

You're never too old to exercise! You simply cannot afford NOT to exercise.

A 30-year old sedentary individual will suffer from a 10% decrease in muscle mass, aerobic capacity and flexibility. Their bone density will deteriorate. By the age of 68, an 80% decrease in strength will be noted. By the age of 80, an individual would have lost one half of their muscle mass. If you incorporate exercise, particularly weight-bearing activities, this rate decreases dramatically. The positive benefits of exercise have been displayed in 90-year-old subjects.

So it's never too late to get started! You can still stay fit even if you're over 40! Mary Stroebe is 89 years old and has been placed first in her age group for the fifth year in a row in the Life Time Fitness Triathlon. The majority of 89 year olds are either debilitated or barely capable of moving, not to mention to do a triathlon that includes swimming, cycling and running. She is an inspiration to everyone who knows her story. She's strong and still running.

If you're still in doubt, check out Kelly and Colleen - national fitness champion mother/daughter duo. They look so lean and ripped. Guess how old they are? Kelly (mother) on the left is 75 and Colleen (daughter) on the right is 46 years old! WOW!! Aren't they amazing. Kelly didn't start weight training until she was 53 years old. So says who that you're too old to exercise. You should feel ashamed to use this lame excuse not to exercise.

I hate exercise!
In the beginning, exercise may feel like a chore. Eventually exercise will become a need for both your physical and mental health. It's important to find activities that you actually enjoy doing so that you'll participate regularly, see the results and get hooked. Use music, try lifestyle activities like hiking or walking, and add variety by cross training to your program to make it more fun. You can also choose many physical activities, sports and workouts by your personality.

Some studies have also shown that people who exercise with friends tend to achieve better results. So find a workout buddy, join a running club or take a group exercise class. Form your own "circle of fitness" with like-minded friends. The support system or mastermind group may make it difficult to skip workouts. Having other people there may make the journey a lot more enjoyable.

An alternative is to find a good cause for running other than for yourself. Train and enter a fund-raising event that help cancer patients and family. A very popular one is Team in Training organzied through the Leukemia & Lymphoma Society.

When you want to stay in shape, be aware of who you're associated with. Research shows that your close friends can be very powerful in a good or bad way, even the long distance ones. Your friends can make you fat !?

There's also no evidence to suggest that exercise needs to be painful. If it hurts that much, you may be doing too much too soon. That's the #1 cause of injury. Watch out for signs of overtraining and potential injuries.

I'm too out of shape to exercise!

Some people are self-conscious about themselves. They feel intimated when going to gym to exercise in front of mirror and other muscle buffs. A survey found the #1 reason why people choose not to join a gym is because they want to get into better shape or lose weight first. This backwards approach may never get you to your goals.

Find a facility that is non-intimidating where you feel comfortable to go and work out there. In fact, people tend to focus on themselves in the gym than on others. So just focus on your own workout and don't compare with other people.

If the gym scene is not your thing, don't make that an excuse. There are literally hundreds of things you can do from the privacy of your own home to get in shape. Go to your local book store and pick up a book on designing your own program. Rent some fitness videos. Hire a personal trainer to come to your house and design a customized in-home training program for you. On-line training and coaching is available as well.

I have a back problem! My knees hurt! I've got arthritis!

The health benefits of exercise often outweigh the risks. Certain orthopedic or medical conditions may make exercise more difficult but you can work around most problems. Consult with a fitness professional who can design a program that addresses your specific concerns.

I don't see any results!
One of the biggest stumbling blocks new exercisers experience is that the effort often doesn't match the reward. They've been exercising religiously for 4 weeks and jump up on the scale. Ugh, no change! They feel the program must not be working and give up. Unrealistic expectations can be a real downer!

Instead of measuring your progress by the scale, measure your energy levels. Monitor how many more repetitions you can perform of any exercise. Assess how many more minutes you can perform of any given activity. You may be making more progress than you think! If you can get through the first three months, you've put the most difficult part behind you. Soon, you won't believe that quitting was ever an option!

I always forget something!

Set up your gym bag the night before and do a quick inventory of everything you'll need. Keep an extra pair of socks and shoes and spare workout shirt and short/ pant in the gym bag. Plan ahead and always keep a set of gym outfits in your car.

Going to the gym is such a hassle!

Bypass the waiting line to the cardio machine and workout out at home. You can do your cardio training by running or biking outside. Keep simple training equipment at home such as several pairs of dumbbells, a stability ball, mat, Pilates ring, resistance tubing or bands and jump rope. If your home space and budget allow, you can build a home gym by adding an adjustable weight bench, squat rack, barbell weight set, a treadmill or an elliptical trainer, etc.

Remember, bodyweight strength circuit training can be just as challenging and gruelling if you do them right!

Follow these real-world strategies to help you overcome those daily hurdles that keep you from reaching your exercise goals. Ultimately, your lifestyle change is the secret to lifelong health and weight management.

Learn top 20 ways to stick to your workout. >>

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U.S. Obesity Epidemic Continues to Grow

A new report released by the Trust for America's Health (TFAH) revealed that U.S. obesity rates rose in 31 states in 2006. Twenty-two states showed an increase for the second year in a row. No states showed improvement in reducing obesity rate.

Read the report and check how (un)healthy your state is. >>

The report also finds that rates of overweight children (ages 10 to 17) are on the rise, too.

A new public opinion survey featured in the report also finds that 85% Americans acknowledge obesity is an epidemic. But why is obesity trend unstoppably going up year after year?

The government, health and fitness industry and media have spent tremendous amount of time and effort in raising the awareness of health, exercise, lifestyle change and weight control. Americans have poured in billions of dollars every year in diet pills , nutritional supplements , exercise machines, fitness gadgets and gym memberships. The results are terrible!

"We need a breakthrough in terms of policies and results," said Jeff Levi, PhD, Executive Director of TFAH. "Poor nutrition and physical inactivity are robbing America of our health and productivity."

The following is a summary of TFAH recommendations for combating obesity.

TFAH recommends a comprehensive approach for helping individuals make healthy choices including support from families, communities, schools, employers, the food and beverage industries, health professionals, and government at all levels. Some key recommendations include:

Think big. The federal government should develop and implement a National Strategy to Combat Obesity. This plan should involve every federal government agency, define clear roles and responsibilities for states and localities, and engage private industry and community groups.

Make healthy choices easy choices. Federal, state, and local governments should develop and implement policies that give Americans the tools they need to make it easier to engage in the recommended levels of physical activity and choose healthy foods, ranging from improving food served and increasing opportunities for physical activity in schools to requiring restaurants and food companies to provide better and more readily accessible information about the nutritional content of their products to securing more safe, affordable recreation places for all Americans.

Improve your bottom line. Federal, state, and local governments should work with private employers and insurers to ensure that every working American has access to a workplace wellness program.

Escalate research on how to promote healthy choices. Public health officials have identified a number of strategies to help encourage people to make healthier decisions about nutrition and activity, however, much more research needs to be done about how to effectively promote healthier habits.

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Walking for Your Health

The newly updated ACSM physical activity guidelines now recommend that all adults (both under and over age 65) accumulate moderately intense cardio for minimum 30 minutes a day, five days a week.

It may sound overwhelming at first. In modern lifestyle people are so busy at work, taking less vacation days, and spending more time and money eating out. It seems that people are crunched in time doing the exercise required to manage their weight and health.

How do you find the time to do the five 30-miniute cardio sessions and two muscle strength training sessions every week?

Remember, these are just basic recommendations and guidelines to maintain health and reduce risk of chronic disease. If you're overweight or obese, you may need 60 to 90 minutes of physical activities to lose weight (or fat).

Walking is the most popular form of aerobic exercise for adults. Walking at a normal-to-brisk pace constitutes moderate-intensity exercise. Walking has several advantages over other exercises:

- Walking can be performed by a majority of people.
- Walking does not require special equipment or other people.
- Walking has a low rate of injury.
- Walking is easier to work into one's daily schedule.

Walking is also an activity that many people can fit into their daily schedules. The ACSM guidelines specify that short bouts of moderate-intensity activities of 10 minute or longer can be counted towards the 30-minute recommendation. For example, if a person finds it difficult to block out 30 consecutive minutes for walking, it might be easier to take three 10-minute walks.

Although walking does not provide the same boost to fitness as a more vigorous activity such as running or high intensity interval training (H.I.I.T.) cardio, it is clearly a type of exercise with important health benefits. Walking can be equally beneficial to many people who cannot engage in more vigorous intensity activities due to medical or orthopedic problems.

One often-missed yet important element in walking for your health is that the "intensity" has to be at least on the "moderate" level.

The ACSM guidelines specify moderate-intensity physical activity as "working hard enough to raise your heart rate and break a sweat, yet still being able to carry on a conversation." So causal walking a few minutes in the office or around the block at a slow pace do not count towards the recommendation.

So how fast or how hard should you walk to meet the ACSM recommendations for your health?

At a walking pace of 3.5 miles per hour, a person could walk two miles in about 35 minutes. This would be one way to meet the ACSM recommendation for aerobic exercise.

How do you know that you've just walked two miles in 35 minutes?

Pedometers are useful tools for helping people track their walking particularly when they distribute the walking throughout the day. Although the exact number of steps needed for health benefits has not been documented for all ages, an average of 10,000 steps per day has been linked with lower blood pressure, improved blood glucose control, a healthier body weight, and less abdominal obesity.

Each person's fitness level is different. Walking pace of 3.5 miles per hour could be easy for one, but challenging for the other. For cardiovascular health beyond the ACSM recommendation, you should walk fast enough that you feel your heart rate goes up, breathe a little heavier and cannot complete a sentence without a break. If you wear a heart-rate monitor, you should walk fast ennough that your heart rate stays above the minimum recommended range by your physician or trainer.

Another way of measuring your aerobic intensity is the rate of perceived exertion (RPE). It's also called the "talk test" to gauge how you feel during the exercise. The moderate intensity would be at least 5 to 6 out of the RPE scale of 1 to 10 range.

When beginning a walking routine, start slowly and progress gradually. Also keep in mind that consistency is the real key to gaining health benefits through walking. The choice to be an active person requires a lifetime commitment.

As always, consult your physician before starting an exercise program especially if you have medical or orthopedic problems. Hire a qualified personal trainer to design a custom and individualized program for you.

With patience and consistency, you can walk your way for improving your health and losing fat.

Learn how to walk off your weight. >>

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Muscle Up! The Updated Physical Activity Guidelines

Muscle up and pump iron!

Muscle strengthening or strength training is now officially recommended in the updated physical activity guidelines released by the American College of Sports Medicine (ACSM) and American Heart Association (AHA).

Research shows that regular physical activities reduce the risk of heart disease, stroke, type 2 diabetes, osteoporosis, some types of cancer (colon, breast, prostate, lung), anxiety, depression and a host of other health problems.

These guidelines outline exercise recommendations for healthy adults and older adults and are an update from the 1995 guidelines.

Read the full updated guidelines here >>

Learn more about weight training and workout routines to gain strength and build muscle >>

Learn more about effective high intensity cardio interval training (H.I.I.T.) to lose fat faster >>

Summary

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Guidelines for healthy adults under age 65

Basic recommendations from ACSM and AHA:

Do moderately intense cardio 30 minutes a day, five days a week

Or

Do vigorously intense cardio 20 minutes a day, 3 days a week

And

Do eight to 10 strength-training exercises, eight to 12 repetitions of each exercise twice a week.

Moderate-intensity physical activity means working hard enough to raise your heart rate and break a sweat, yet still being able to carry on a conversation. It should be noted that to lose weight or maintain weight loss, 60 to 90 minutes of physical activity may be necessary. The 30-minute recommendation is for the average healthy adult to maintain health and reduce the risk for chronic disease.

Guidelines for adults over age 65
(or adults 50-64 with chronic conditions, such as arthritis)
Basic recommendations from ACSM and AHA:

Do moderately intense aerobic exercise 30 minutes a day, five days a week

Or

Do vigorously intense aerobic exercise 20 minutes a day, 3 days a week

And

Do eight to 10 strength-training exercises, 10-15 repetitions of each exercise twice to three times per week

And

If you are at risk of falling, perform balance exercises

And

Have a physical activity plan.

Both aerobic and muscle-strengthening activity is critical for healthy aging. Moderate-intensity aerobic exercise means working hard at about a level-six intensity on a scale of 10. You should still be able to carry on a conversation during exercise.

Older adults or adults with chronic conditions should develop an activity plan with a health professional to manage risks and take therapeutic needs into account. This will maximize the benefits of physical activity and ensure your safety.

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Comments

The document also provides useful information and tips as to how to meet the exercise recommendations and how to start an exercise program.

Eight improvements over 1995 guidelines were made and clarifed in details.

One updated guideline also spells out that "more is better." It emphasizes the importanct fact that physical activity above the recommended minimum amount provides even greater health benefits. To prevent unhealthy weight gain, attain or maintain weight loss, some adults will need to do more than 30 minutes a day.

In addition, the updated guidelines specified the so called "moderate" or "vigorous" intensity physical activities and 10-minute short bouts of exercise.

Short bouts of "low" intensity activity, such as grocery shopping, taking out the trash or casual walking a few minutes in the office or parking lot, DO NOT count.

However, certain daily activities of moderate to vigorous intensity nature, such as brisk walking to work, yardwork/gardening, performed in bouts of 10 minutes or longer can be counted towards the recommendations.

The key is that the intensity of activitiy has to be at a minimum RPE level of 4 to 5 to keep your heart rate up at a sustained duration of 10 minutes or longer.

So after-dinner walking around your neighborhood by youself or with your family is a great idea to wind down for the day and to get some family time. To reap health benefit, the walking pace has to be at least at 3.5 miles per hour or two miles in about 35 minutes to meet the recommendation for aerobic exercise.

You don't have to go the gym to get the daily recommended physical activities. There are many different physical activities and exercises you can do in the gym and outdoors. My earlier article on cross training provides a variety of fitness program, sports and activities you can do all year round.

You can also choose your physical activities, exercise or workout by your personality. Exercise program compliance and consistency is the #1 challege to health and fitness success. You want to pick the activities that you're motivated to do and love to do without being told.

For variety and effectiveness, you can mix up the intensity of cardiovascular exercise in the same session or in different workouts. I have elaborated the high intensity interval training (H.I.I.T.) method as an effective and efficient cardiovascular training protocol for losing fat and preserving muscle.

You don't necessary have to go to gym or have a home gym to perform muscle strength training. For many beginners or seniors, bodyweight-based exercise or functional training are more than sufficient. As you get stronger, you may want to join a gym or build a home gym so that you can have more equipment options. There are so many weight training systems and workout routines available. It's wise to hire a personal trainer to show you how to lift weights properly and custom-design a training program for you.

Take-away Message

The message is loud and clear: do as much as you can do to prevent yourself from becoming disabled!

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The Power of Friends

In your journey to the quest of life-long health and fitness, you know that it's important to include exercises (both resistance and cardiovascular training), balanced diet and nutrition.

You also understand that goal-setting, mental toughness and your burning desire are critical in keeping you on track.

But all these are just bells and whistles. You need a solid framework to build upon and around it. This framework is the secret to long-term fat loss success and weight management; that's, your healthy and performance lifestyle.

In addition, it's helpful to include a mastermind group who supports you. The mastermind group is a group of like-minded people who work toward the common goals (e.g., fitness, fat loss, sports, etc.). You'll support each other, hold each other accountable and keep each other focused. It's also helpful to include a coach or trainer to provide guidance and training to you and the group.

Another missing link you cannot ignore is the "environment" around you. Put it this way, you are the product of your five closest friends in health and fitness.

If you want to stay fit and healthy, hang out and keep a good company of fitness-minded friends. It doesn't mean that you break up with your overweight or obese friends. Just beware when you want to keep your body in shape.

Surround yourself with friends and co-workers who are health-conscious and engage in exercises and physical activities. In fact, the power of friends is so far-reaching that you can influence your overweight friends in a positively empowering way.

In a recent groundbreaking Study: Your Friends Can Make You Fat, the researchers concluded that obesity is contagious, spreading through social networks.

Being obese is like having split ends. A lot of people get it, nobody likes it, but once is spreads... it's everywhere!

Christakis and James H. Fowler of the University of California, San Diego, took advantage of detailed records collected between 1971 and 2003 on 12,067 adults who participated in the well-known Framingham Heart Study.

"Friends, more than family or neighbors, are the ones propagating the epidemic. So if your friends put on weight, you're more likely to put on the pounds, too." said the study.

The study found a person's chances of becoming obese went up 57 percent if a friend did, 40 percent if a sibling did and 37 percent if a spouse did. In the closest friendships, the risk almost tripled.

However, the researchers found no effect among (obese) neighbors unless they were friends.

The researchers calculated that when an obese person gained 17 pounds, the corresponding friend put on an extra 5 pounds on the average. What a sympathetic gain!

The worst part is that your overweight friends don't have to live anywhere near you. In today's communication technologies, your friend of hundreds of miles away can just call, email or text you about his or her recent weight gain. A close friend's weight gain can be even more dangerous.

On the positive note, the research showed that heavy and thin people are causing their friends to become more like them.

So on the flip side, thinness is contagious, too.

If you're fit and healthy, you can impact your "heavy" friends to become "thinner" as they may look up to you as a role model. It could be "peer pressure" that your friend want to look more like you --- not just thin but fit and healthy.

And of course, there's always a chance that you can lose your upper hand and succumb to your heavy friends to put on weight.

That's why it's important to choose healthy and favorable "environment" around you --- your friends and circles of friends.

I have offered many tips to keep you empowered and motivated in your health and fitness program.

I hope I can have the positive impact on the obesity epidemic by educating and training people about the importance in lifestyle changes, exercise, healthy and balance diet.

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Total-Body Balanced Superset & Triset Workout Programs

In earlier articles, I have covered the concept of superset as a weight training system and offered many practical superset routines and superset-based strength circuit training routines.

Triset is another weight training system that three exercises are performed back to back with no rest in between. So you'll do three exercises in a row as one set (tri set).

Both superset and triset are just two of the weight training system that can be incorporated in your whole training periodization program. They can help you change up your training program so that you make continuous progress without reaching plateau or incurring overuse injuries.

I offer more superset and triset workout routines in the following. You can alternate between workouts A and B on different days. These workout routines focus on total-body balanced training. More emphasis is placed on the multi-joint compound exercises to work the major muscle groups. Some single-joint isolation movements are also incorporated in the workout routines toward the end.

Depending on your goals, there are many training variables (weight, set, rep, rest interval, tempo, etc.) you can use and change up to perform these exercises to achieve different training effects and results: whether you want to gain strength, build muscle, lose fat or improve muscular strength endurance.

Read the weight training protocol here >>

Superset Workout Routine A
1A Dumbbell Deadlift
1B Dumbbell Bench Press

2A Pullup
2B Dumbbell Shoulder Press

3A Dip
3B Dumbbell Biceps Curl


Superset Workout Routine B
1A Dumbbell Bent-over Row
1B Dumbbell Incline Press

2A Smith-Machine Squat
2B Smith-Machine Shoulder Front Press

3A Dumbbell Overhead Press
3B Dumbbell Biceps Hammer Curl


Triset Workout Routine A
1A Smith-Machine Decline Bench Press
1B Smith-Machine Bent-over Row
1C Smith-Machine Deadlift

2A E-Z Bar Lying Triceps Extension
2B E-Z Bar Lying Triceps Close-Grip Pressup
2C E-B Bar Biceps Curl (standing or seated)


Triset Workout Routine B
1A Seated Dumbbell Press (80-85 degrees)
1B Seated Dumbbell Press (45 degrees)
1C Seated Dumbbell Press (flat)

2A Seated Row (pull to chin)
2B Seated Row (pull to chest)
2C Seated Row (pull to abdomen)


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Train with the Best!

So Are You Empowered?

The Number One challenge to health and fitness success is consistency and program compliance.

In an earlier article, I have covered the topic as to how to stay motivated in your fitness program.

You can get the world's best trainer and nutritionist to get you started in the lifelong journey of health and fitness. But you need more than just trainer, nutritionist or exercise program for long term success.

The question is not how well you start but how strong you can stay on after a year and ultimately your own long-term health and well-being.

No matter how great a program is, you still have to do it by yourself. Many people drop out of their exercise and diet program as soon as their trainers are gone and nobody is watching them. These are "external" motivations. You have to be able to "internalize" them to become "intrinsic" motivations inside yourself. The intrinsic motivations become part of you until you don't feel and need them. They turn into habits - that you don't need someone or external rewards to "motivate" you. You're automatically programmed to do it subconsciously. It's this high level of self-discipline, commitment and healthy habit that play the most important role in exercise and diet program compliance.

The model for stages of behavioral change is well known and has been applied to exercise and fat loss study.

The stage of behavioral change goes from (1) precontemplation, (2) contemplation, (3) preparation, (4) action, to finally, (4) maintenance. In the table, it summarizes the definition of each stage, some common issues, barriers and concerns that people experience as they move from a sedentary to an active lifestyle.

The progression of healthy behavioral changes is likely not to be linear. You'll bump into some obstacles along the way to set you backward. Remember, be clear in your big goal. It helps put you in the correct long-term perspective.

Ask yourself why exercise is important, why eating healthy is important, why staying physically active is important? What do you want to achieve in your life goals? And why?

By answering these questions, it helps you increase your awareness of the importance of a more active lifestyle and increase your confidence that being more active is possible. You're able to incorporate physical activities into your life that you enjoy doing on a regular basis.

When you're doing something that you enjoy doing without being forced to do, you don't need external motivation. You're doing it for the sheer pleasure of doing. You'll feel empowered because you're in charge. You won't feel bored.

So are you empowered?

Learn top 20 ways to stick to your workout. >>

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You've Got the Power!

In the world of fat loss and fitness program compliance, "keeping yourself motivated" is one of the main challenges that many people are struggling with.

You know the New Year's Resolution or January effect. After the New Year, so many people (and probably the same people) vow, yet again, to lose 20 pounds by changing their lifestyle, exercising regularly, eating healthy and staying in shape. They are super-charged for a few weeks.

By the end of January, the gym traffic is down significantly. Half people quit after six months. These people know that health and fitness are important. But they just cannot stick with an exercise program. They find themselves seemingly justifiable excuses: too tired, no time, business traveling, family and social obligations, long driving to the gym or simply lack of motivation.

Only gym rats, hardcore buffs and those really self-motivated people are still around and all year round. You can tell who they are and you can see the results.

So what separates the successful people from those habitual quitters? What's the driving force behind the successful people? What do they make it throughout the year and after years? Is it really just motivation?

What is motivation?

How do you get motivated and stay motivated?

Why do you want or need to work out?

Do you have the power to change your habit and behavior?

Why don't you have the burning desire to achieve the body you've alway wanted?

What's stopping you from achieving your goal?

Let's take a look at human behavior and self-determination theory (SDT). The SDT goes by that the more self-determined we are, the more we're doing what we want to do and aren't forced to do; therefore the happier and more successful we tend to be. Sounds logic and reasonable?


How Motivated Are You?

Five levels of motivation and type are categorized in the following.

Level 1: You have no particular reason for working out.
Motivation Type: Amotivation
No external or internal factors influence your activity, so no activity occurs.

Level 2: You work out because other people like you better when you're in shape.
Motivation Type: External Regulation
The mind responds to outside stimulii, though no internal motivation exists.

Level 3: You work out because you would feel bad about yourself if you didn't.
Motivation Type: introjected Regulation
Internal motivation begin to form, but limited positive outcome occurs.

Level 4: You work out because you believe it's important and beneficial for health and lifestyle.
Motivation Type: Identified Regulation
Motivations become more positive, resulting in prolonged positive behavior.

Level 5: You work out because you simply enjoy it.
Motivation Type: Intrinsic Motivation
Positive activity is performed for extended periods because of pleasure response.

So what's your level of motivation?

The less intrinsic your motivation for exercising is, the more you're working out because you think you should and because you really enjoy it - the less likely you are to stick with it.

If you accept this behavorial model, the next question is how do you transcend to the next level, eventually to Level 5 and stay at it?


Find the Good Reasons to Drive You to Succeed

Anything you do, no matter how simple, has a number of good reasons behind it. Not all the tasks have the good reasons to do them seen at first sight, but if you take just a few moments to analyse them, you will easily spot something good. We also have many tasks which don’t need any reasoning at all - we’ve been doing them for so long that they feel natural.

But if you’re ever stuck with some task you hate and there seems to be no motivation to complete it whatsoever, here’s what you need to do: find your good reasons. This applied to working out and eating healthy. They may not be obvious, but stay at it until you see some. This will bring your motivation back and will help you finish the task.

Too many people have the quick-fix mentality partly due to inaccurate weight-loss infomercials. They quit exercising when they don't see results in two weeks, 21 days or 30 days. Health and fitness is not a 12-week program. It's a lifelong commitment.


What's Really Driving You?

Material reward? This is quite often. You will get paid for doing something you normally don’t like doing at all. External rewards and punishments do influence our behavior.

Personal gain or pleasure? You will learn something new or will perhaps improve yourself in a certain way. When we're kids playing baseball or any games because it's fun, not because we can put on muscles or stay healthy. We're driven to do things simply for their own sake.

Sense of accomplishment? At least you’ll be able to walk away feeling great about finding the motivation and courage to complete such a tedious task.

A step closer to your bigger goal? Even the biggest accomplishments in history have started small and relied on simple and far less pleasant tasks than you might be working on. Every task you complete brings you closer to the ultimate goal, and acknowledging this always feels good.

Once you find out the good reasons and clarify your goals, follow these 10 steps by Jonny Bowden, PhD, CNS to keep yourself motivated.


10 Ways to Stay Motivated (by Jonny Bowden, PhD, CNS)

1. Take it down a notch. Many beginners, in a combination of enthusiasm and impatience, wind up overtraining -- doing too much, too soon, too frequently. That results in sluggishness, soreness, exhaustion and a general meltdown -- in other words, lack of motivation. Cut back on the intensity and go for a walk instead. That will save you from burnout.

2. Schedule your workouts in advance. Make appointments with yourself (or with a buddy) for a specific time and place. Treat the appointment as you would any promise. If you make time in advance and plan on keeping your word, you're more likely to keep that appointment. It helps when you share the commitment and speak it "out loud," to a workout partner or a cyberbuddy.

3. Whenever possible, schedule morning workouts. You get it out of the way, and you start the day feeling that you've already accomplished something positive for yourself. Plus, a morning workout can have an energizing effect that lasts for hours.

4. Concentrate on finding personal measures of improvement. Are you feeling better? Are you breaking through barriers? Are you learning something about yourself and your ability to keep your word to yourself? Is your endurance improving? Chart these benefits, no matter how small they may seem, and a pattern will soon emerge that can get you through the tough times.

5. Keep a journal. You'll be hearing a lot about this in future columns. It's the one thing nearly every weight-loss expert agrees on, and as you know, we don't agree on too many things. At the very least, a journal can help you see patterns between food, mood and energy levels. Used thoughtfully, it can teach you important things about yourself and your relationship with food, sex, comfort, body image and weight.

6. Understand that the voice in your head that constantly criticizes is only one of many possible voices. You can't shut it up, but you can balance it with one that cheers you on and raves about your good points. Try giving your "cheerleader" a voice and you'll understand. If you don't have a cheerleader, create one.

7. When you feel like doing nothing, do a little. Many programs are abandoned because the hour workout seems like too much and you bag it altogether. On days like this, change your goal to 15, 10 or even 5 minutes. Consistency breeds success. Doing even 10 minutes consistently is ultimately far more important than doing an hour every once in a while.

8. When you're getting stale, change your workout. If you workout at a gym, try using the park. If you normally run, try the rowing machine. Add some weights or change the weight exercises you normally do to spice things up a bit. happy.

9. Make it fun. Many people feel a drop in motivation when their workout becomes yet another obligation. Ask yourself what kind of activity that requires moving around might also be fun. Maybe it's dancing in front of the stereo for a half-hour while listening to your favorite CD. Great. That's your workout for today. Do it and be happy.

10. Get a buddy or, if possible, schedule a session (or three) with a personal trainer. The input of another person can inject a tired routine with new juice, and you may learn some really cool stuff in the process. Never underestimate the power of a new voice.

Yes. You've got the power to change. It's all inside you!

Copyright 2007 www.careyforfitness.com by C. Carey Yang.
All rights reserved.

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8-Minute Abs Attack

The truth is that 90% of your six pack abs is made in the kitchen.

So clean up your diet first!

You may have rock hard abdominal muscles. But your six pack abs won't be visible if you have a layer of abdominal fat covering those muscles.

Typically males have to reduce their body fat below approximately 10% for their abs to show. For females, it's about 16%.

If you really want your abs pop out like the fitness models or bodybuilders, you need to reduce body fat even further.


How to Get Your Six Pack Abs?

The answer is simple but it's not easy.

Your get-lean-lose-fat strategy is to engage in regular weight training routine to build muscles, perform cardiovascular exercise including high intensity interval training (H.I.I.T.) to burn body fat, eat well-balanced meals with properly portioned nutrition, and rest and sleep enough to recover.

You should also know that you cannot spot-reduce abdominal fat. However, you can target-train those abdominal muscles.

The following is a video showing an 8-minute abdominal workout. Each movement lasts for 45 seconds. There is no rest between the movements just like circuit training. That's, keep attacking the abdominal muscles for 8 straight minutes. I suggest that you stretch your neck and back after the workout.


8-Minute Abs Attack
Circuit Training Routine
Basic Crunch x 45 sec
Right Oblique Crunch x 45 sec
Left Oblique Crunch x 45 sec
Toe Touches x 45 sec
Reverse Crunch x 45 sec
Right Side Crunch x 45 sec
Left Side Crunch x 45 sec
Push Through x 45 sec
Leg Pushes x 45 sec
Alternating Curls x 45 sec
Curl x 45 sec


Enjoy the pain!

Strength Circuit Training - Upper Body on Cable Pulley Stations

Fast Workout. Effective Results.

Circuit training is one of the training systems that you perform at least 5 exercises back to back with no or little rest in between. You take the prescribed rest after finishing all exercises in a circuit or as a long set.

Circuit training has many benefits and advantages: saving workout time, reducing risk of injuries and breaking training plateau by cross training and changing up training routines. It can be used in the mesocycle as part of the whole periodization training program.

If organized and performed properly, circuit training can be effective in any programs for building muscles, losing fat and really shaping up your body. It is one of the most efficient training systems to help you tone up muscles, fire up your fat burning furnace, and reveal your six-pack abs.

In an earlier article, I have covered the concept of circuit training and explained what it is, what it's not for and how to do it. I also provide the guidelines for designing a circuit training program.
Several circuit training sample routines are demonstrated using bodyweight, strength machines, barbells and dumbbells. "Timed" strength machine and Smith-machine based circuit workout routines are also given.

In the following, I'll demonstrate a upper-body strength circuit training routine based on Cybex cable stations. There are many other fitness equipment manufacturers that market similar machines and systems. This strength circuit training routine can be used to complement other weight training or circuit training routines using other types of resistance.

It's a great principle of fitness training by mixing up mult-joint compound exercises with single-joint isolation exercises. Another tip is to work the full range of motion, all three planes (vertical, horizontal and rotational) and push/pull joint actions.

The Cybex Crossover Station has two vertical towers on two independent pulley systems. The pulleys are adjustable between high and low positions. One can perform various unilateral or bilateral exercises by pulling the cable(s) against the weight stacks. It normally has handles or grips on the top beam running across the two towers where you can do pullups, chinups or hanging leg/knee raises.

Cybex Modular System has several exercise stations centered around a tower or column. It may have a unit for weight-assisted pullup, chinup or dip, a unit for pressdown or pulldown exercises, a cable seated rowing unit, an adjustable bench for situp or reverse situp and a unit for back extension.


Cable Station Based Circuit Training Routine -
Upper Body Push/Pull
Cable Chest Press to Fly x 8 - 12 reps
Cable Overhead Shoulder Press x 8 -12 reps
Kneeling Cable Crunch x 15 - 20 reps
Dip (bodyweight) x 8 -15 reps
Triceps Pressdown x 8 - 12 reps
Biceps Curl x 8 -12 reps
Lat Pulldown x 8 -12 reps
Seated Low Row x 8 -12 reps

Rest for 90 seconds to 2 minutes.
Repeat for a total of 2 to 4 circuits.

You can also change the order of the exercises or vary the repetitions in subsequent circuits. The accumulated training effect is different. You'll feel different intensity of tension on your muscles.

Remember that circuit training is not meant for replacing your regular weight training program. This is not a complete upper-body weight training routine. The idea is to group the exercises and workout stations so that you can effectively train most upper-body muscles.

In addition, go to gym at a less crowded time when you're able to use different exercise units in a circuit fashion. If you're interrupted, it defeats the benefits of circuit training: time and efficiency.

At the end of your circuit training, you should feel racing heart beat and breathe heavier. You know your metabolism is firing up and your fat burning furnace is cranking hard.

This is the best time to finish up your workout by doing 15 minutes of high intensity interval training (H.I.I.T.) cardio exercise on any cardio machine to burn off your body fat!


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Free Download - The Dark Side of Cardio and Sample Fat Burning Workout



alli Is Not a Wonder OTC Diet Drug

Xenical (Orlistat) will become the first over-the-counter diet pill in the United States.

Sounds good for millions of obese and overweight people?

With so many false claims, overpromises, litigations, fines and accidental deaths, shouldn't people already learn to stop looking for the magical diet pills?

Xenical has previously only been a prescription drug approved by the FDA for weight loss. The drug works by blunting fat absorption by blocking the digestive enzyme lipase. The over-the-counter version of the diet drug is marketed under the name "alli."

Alli does something totally different. It prevents some of the fat you eat from being absorbed by simply passing through your digestive system.

There are potentially uncomfortable and even embarrassing gastro-intestinal side effects: oily discharge, leaking, urgency, flatulence, oily spotting, liquid stools, incontinence, etc.

Like many other over-promising weight-loss diet pills, they all have potential health risks and nasty side effects .

Herald-Leader Columnist Cheryl Truman criticized the first over-the-counter weight loss drug and shared her journey to losing 74 pounds by adopting healhty eating habits and exercising regularly.

Read her inspiring story here. >>

Orlistat (under the name "alli") is not a wonder diet drug. It didn't promise big weight loss. The manufacturer still recommends doing exercise to go with the drug. Well, if you exercise regularly and eat right, then you don't need that drug.

The take-away message is that so many people have lost weight (fat) successfully without taking any wonder diet drugs or weight loss pills. More importantly, they start to live an active, healthy lifestyle. They achieve their goals by taking care of their body and mind. "Weight loss" is no longer on the back of their heads. They learn to live an enriched and inspired life to the fullest.

Weight "loss" is a negative word and mindset that would make people's lifestyle in a downward spiral vicious cycle. It's a near-sighted short-term fix to your fundamental long-term healthy lifestyle changes. It won't last long. I'm sure you at least know someone who has been in "yo-yo" cycle of weight gain and loss for sometime, a few years or even a good part of his or her life.

The right mindset is to unleash the full potential of your lifestyle and gain your energy to succeed in every area of your life. You want to "gain" leanness, look good and feel better. That is the secret to permanent weight loss. Exercise and diet are two of the best actions, tools or methods to achieve your bigger lifestyle goal. Exercise and diet by themselves are not the goals.

Fat loss is simple, but not easy!

A good starting point is to following the Ten Commandments of Successful Exercise and Weight Management Programs and learn to live a high-energy performance lifestyle!

Fat Loss Expert Reveals His 10 Top Lists of Foods That Burn Fat

Nutrition is the most important part in any muscle building, fat loss or sports training program.

You can train as long and as hard as you can. If you don't have proper nutrition and healthy eating habits to help you recover from the training load, you won't succeed in any goal or program. A car cannot run on empty gas tank.

Admittedly, we at least have to eat to live.

The #1 fat loss expert and top natural bodybuilder Tom Venuto recently reveals his top 10 lists of foods that burn fat.

Click here to learn more what Tom Venuto eats to achieve his amazing muscular body.

Tom's top 10 lists of starchy carbs, vegetables, fruits, lean proteins are in the following.

Tom's Top 10 Starchy Carb and Grains
1. Oatmeal (old fashioned)
2. Yams (almost same as sweet potatoes)
3. brown rice (love basmati, a long grain aromatic rice)
4. Sweet potatoes
5. Multi grain hot cereal (mix or barley, oats, rye titricale and a few others)
6. White potatoes (glycemic index be damned!)
7. 100% whole wheat bread (not on competition diets)
8. 100% whole wheat pasta (not on competition diets)
9. Beans (great for healthy chili recipes)
10. Cream of rice hot cereal

Tom's Top 10 Vegetables
1. broccoli
2. asparagus
3. spinach
4. salad greens
5. tomatoes
6. peppers (green and red)
7. onions
8. mushrooms
9. cucumbers
10. Zucchini

Tom's Top 10 Fruits
1. Grapefruit
2. Apples
3. Blueberries
4. Canteloupe
5. Oranges
6. Bananas
7. Peaches
8. Grapes
9. Strawberries
10. Pineapple

Tom's Top 10 Lean Proteins
1. Egg whites
2. Whey protein (protein powder supplement)
3. Chicken Breast
4. Salmon
5. Turkey Breast
6. Top round steak
7. Flank Steak
8. Orange Roughy Fish
9. Bison/Buffalo
10. Cod Fish

You may or may not like all these foods. You should choose healthy foods that you enjoy eating. There is a wide variety of healthy choices in addition to Tom's favorites.

Click here to find out more world's healthiest foods.

Contrary to most people's impression, the healthiest foods are in fact familiar whole foods, nutrient dense, readily available and affordable. And they taste good!

National Men's Health Week June 11-17, 2007

June 11-17 is the International Men's Health Week 2007.

Men could add years or even decades of life by simply adopting healthy lifestyle changes, staying active, exercising regularly, eating healthy and not smoking.

Men faces somewhat different life-threatening conditions from women. Some risk factors are within men's capacity to control.

The following list is the top 10 deadly health threats leading to men's death.

Click here to learn more about the health threats and how to prevent them.


Counting Down...

No. 10: Alzheimer’s Disease

No. 9: Kidney Disease

No. 8: Suicide

No. 7: Pneumonia and Flu

No. 6: Diabetes

No. 5: COPD (Chronic Obstructive Pulmonary Disease)

No. 4: Stroke

No. 3: Accidents

No. 2: Cancer

No. 1: Heart Diseases

High Five to Top Five Foods

To get a lean, fit and healthy body, you know you need to exercise regularly by lifting weight and cardiovascular training.

But this cannot be done withour proper and timely nutrition to fuel your body. You need to eat nutrient-rich well-balanced meals based on real whole foods to help you recover from your hard-core training.

Fat loss is simple, but not easy!


So what exactly are the most important types of foods you should be eating?

Many people over-complicate a basic nutrition plan for healthy eating. Instead, they opt for those crack diets or pills. They may see the results quick, but mess up their body in the long run. Most people regain the weight that they lost (mostly water weight) plus some more.

The following five top priority foods should be considered on your regular meals to achieve your top performance body.


Say Yes to These Top Five Foods

1. Omega-3 Fats
Omega-3 fats are essential fatty acids (EFA) that make up the basic bulding blocks of our cells. They regulate many different functions.

Omega-3 fats have been shown to reduce cardiovacular disease, stroke and heart attacks and to prevent Alzheimer's disease and dementia. In addition, they help reduce inflammation, autoimmune disorders and many other diseases.

Cold water fish such as wild salmon, herring, sardines, black cod or sable are considered relatively safe sources of Omega-3 fats. Flaxseeds are also good sources of omega-3 fats.

2. Cruciferous Vegetables
They are powerful sources of nutrients for health, such as folate, the B vitamins and magnesium.

Cruciferous vegetables also have powerful compounds called phytonutrients that can help fight aging and diseases and detoxitfy heavy metals and pesticides.

Common cruciferous vegetables include broccoli, collard greens, cabbage, Brussels sprouts, kale, bok choy, Chinese broccoli and broccoli sprouts.

3. Nuts
Nuts are very good sources of magnesium, vitamin E, fiber and vegetable protein.

Nuts can help with weight loss and reduce the risk of diabetes and cardiovascular diseases when eaten in moderation.

Almonds, walnuts, pecans area all healthy choices.

4. Deeply Colored Fruits
These fruits are rich in anti-inflammatory, antioxidant and anti-aging compounds.

Blueberries, raspberries, blackberries, red grapes, pomegranates, mangoes and papayas are great sources of these nutrients.

5. Green Tea
Green tea contains a class of compounds called catechins that have many health benefits, including increase metabolic rate, reduce inflammation, increase enzymes to prevent cancer and help detoxify the liver.

Go for the higher quality, whole-leaf green teas to get the most beneficial compounds.

Super 4-minute Interval Workout for Fat Loss

Can you work out just 4 minutes a day to lose fat?

Yes, you can - but not by doing 4 minutes of crunches.
Here is how ...

Tabata is the name of a Japanese researcher who found a "magical" training protocol to increase both anaerobic and aerobic pathways at the same time. It's one of those strange training programs that seems to fit across disciplines, whether you're an athlete looking to improve your performance or just looking to lose fat quickly.

The Tabata training method is so simple, yet so incredibly difficult and effective.

What is it? It's very simple.


How To Do It

Just pick one exercise and perform it in the following manner:

For twenty seconds, do as many repetitions as possible.

Rest for ten seconds.

Repeat seven more times for a total of 8 sets.

That's it! You're done in four minutes!

It's simple and effective. In a way, it's similar to the high intensity interval training (H.I.I.T.) protocol where the work-to-recovery ratio is 20 seconds vs. 10 seconds (2:1) by time with a total of 8 intervals. The work phase is a full-out intensity of any weight training exercise. The recovery phase is a very brief period of resting for just catching your breath.

You can also compare the Tabata method to strength and cardio circuit training where the time intervals to work and rest are specified with a total of 8 sets.

To reap the maximum benefits of anaerobic conditioning and fat loss, you should pick an exercise that work a number of (large) muscles.

The best exercise options for the Tabata method are front squat and thruster. Dumbbell swing or Kettlebell Swing are also very good conditioning exercise.

Front squat engages your whole body, your core and central nervous system. You typically do front squat with a barbell bell or on a Smith Machine.

Watch a "front squat" demo video. >>

Thruster is a combination of front squat and shoulder overhead press in a continous moving fashion. You can do thruster with barbells, dumbbells or kettlebells.
Dumbbell Thruster >>





Dumbbell Swing >>





Why Should You Try Tabata Workout?

The Tabata method may be the single best fat burning workout. It's only four minutes. But the long 240 seconds seem to keep you sweating and breathing hard for a long, long time afterwards. Your metabolism is fired up! The Excess Post-Exercise Oxygen Consumption (EPOC) or after-burn effect in this anaerobic interval training will keep you in a fat burning mode for 24 to 48 hours.


Fat Loss in 4 Minutes

So yes, you can lose fat by doing 4 minutes of exercise a day by following the Tabata training method.

Want more challenges? Do 2 to 4 Tabata exercises in a workout session. The question is whether you'll be able to recover fully to doing another Tabata session on a second day.


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Superset Circuit Workout Routine

I have elaborated the superset weight training system. Many practical effective superset workouts are demonstrated.

Superset training system may help you change up your weight training routine so that you can move beyond your training plateau and continue to make progress.

If organized and paired up properly, superset workouts can be very effective in building muscle and losing fat fast for a lean body.

Supersets can also be used as mini-workout sets as part of a larger circuit strength training routine.

In the following I'll discuss two superset workout routines that you can adapt to your training program.


Bodyweight Superset Endurance Workout Routine
Superset Squat and Pushup (bodyweight)

Set #1, 1 rep squat + 1 rep pushup, rest 1 second
Set #2, 2 rep squat + 2 rep puhsup, rest 2 seconds
Set #3, 3 rep squat + 3 rep pushup, rest 3 seconds
.
.
.
Set #10, 10 rep squat + 10 rep pushup, rest 10 seconds
(Start to feel sore?).
.
.
Set #15, 15 rep squat + 15 rep pushup, rest 15 seconds
(All pumped up yet?)
.
.
.
Set #20, 20 rep squat + 20 rep pushup, rest 20 seconds
(Still hanging there?).
.
.
Set #25, 25 rep squat + 25 rep pushup, rest 25 seconds
(Still going?!).
.
.


This superset endurance workout is very simple, but very very challenging!

On the first set, do one rep of squat followed by one rep of pushup. For the second set, do two reps of squat followed by two reps of pushup. Going to the third set, do three reps of squat followed by three reps of pushup. You got the idea? It's like pyramid type weight training system.

Just increase one repetition for every subsequent set. You'll probably be able to get through the first 10 sets without much rest between the sets. That's accumulated 55 reps of squat and 55 reps of pushup. Not bad, huh?

Keep going to 11th set and beyond. Sooner than later, you may start to feel that kind of soreness on your chest and leg muscles. You may also start breathing a bit heavily. You definitely need to take the prescribed rest intervals or even longer between the sets to recover.

You can count the number of sets and time the whole workout after you can barely do no more than another rep and drop yourself on the floor!


Total-Body Superset Workout Routine
Superset #1 Dumbbell Deadlift and Dumbbell Bench Press

Superset #2 Pullup and Dumbbell Shoulder Press

Superset #3 Dip and Dumbbell Biceps Curl

Superset #4 Reverse Crunch and Swiss-ball Crunch

This total-body superset workout routine works all major muscle groups using both multi-joint compound and single-joint isolation movements. The workout is finished with "core" exercises.

Depending on the goal of your training program (hypertrophy, strength or endurance), you can vary the number of sets and reps, rest intervals and lifting tempo. This has been detailed in another article on how to change up weight training routine.

You can use some or all of supersets in your workout routine. Superset workouts can be incorporated in any training cycle as part of your complete periodization training program.

Each exercise can be replaced with a similar variation. For example, you can try different versions of deadlift such as Romanian deadlift or stiff-legged deadlift. If you cannot do pullups, try lat pull-down on the cable station. "Dip" takes a lot of shoulder girdle strength and stability. Replace the "dip" exercise with triceps kickback or overhead press.

Remember, the key to effective superset workout is that you arrange each superset or pair of exercises so that you can minimize changing weights or workout space while maximizing workout intensity and time efficiency.

Another benefit of superset workout is that you exercise in pairs. If you're short in time, you can just pick two of the supersets. If you have more time, you can certainly add more supersets to work more muscle groups or use more isolation exercises.

>>> 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.

Free Download - The Dark Side of Cardio and Sample Fat Burning Workout



How to Superset Your Workout for a Super Fab Body

Superset for Building Muscle, Losing Fat and a Super Fab Body

In a previous article, I have introduced "superset" as an effective weight training system. (I didn't invent the "superset" concept or system.)

Superset is referred to a weight training system or routine that you perform two exercises back to back with no or very little rest. You rest only after you complete the two exercises.

You can superset the same muscle group, opposing muscle groups or unrelated muscle groups.

I'm a big fan of doing supersets, tri-sets, giant sets or circuit strength training for many reasons described in my last article.

Most people are not pro bodybuilders nor capable of doing 5-day split routine. Supersetting is one of the most effective weight training systems or routines to work on more muscles in a shorter weight training session.

In some cases, supersets could be effective but inefficient to your body. That may not be a bad news!

Exercise inefficiency causes more stress on your neuro-muscular system. You break down more muscle tissues! With proper nutrition and recovery to repair the damaged tissues, you'll get stronger, build more muscle, and burn more fat.

Superset workout provide a strong stimulus to the metabolic rate and has a greater fat burning effect.


Practical Effective Superset Workout

In the following, I'll provide a few practical effective superset workout routines that you can try in a commercial gym, where "hugging" two stations or machines all for youself at the same time for supersetting workout could be a problem.

1. Superset barbell squat with dumbbell deadlift. Bring a pair of dumbbells to the squat rack or by the Smith-machine. Do a set of barbell squat followed immediately by doing a set of dumbbell deadlift. Standard back squat works all major leg muscles with a little more emphasis on the quadriceps. Deadlift is a hip-dominated lower body exercise that works all major muscles (except your chest), particularly more directly on your hamstrings and glutes. It also takes a lot of core strength and stability. This superset not only allows you to perform more leg workout, but also provides a more balanced training on your front and back sides of your legs. In addition, you only take up one work station (squat rack or Smith-machine).
2. Superset lat pull-down with standing dumbbell shoulder press. Again bring a pair of dumbbells to the lat pull-down station. Do a set of lat pull-down followed immediately with standing dumbbell shoulder press. You really only take up the lat pull-down station. The lat pull-down exercise primarily works your back muscles: latissimus dorsi ("lats") and trapezius. It also takes biceps and forearms to pull the bar down. Shoulder press works all three sides of your deltoid muscles (anterior, medial and posterior) to push the weight upward. These two exercises have opposite joint actions (scapular adduction vs. abduction) and opposite directions of movement (vertical pull vs. vertical push). Both muscle groups are most often abused and injured in daily activities or sports. Strengthening these two muscle groups at the same time will help you handle more weights, improve your posture and prevent injuries. You can replace lat pull-down with pull-up or chin-up exercise.
3. Superset dumbbell bent-over row with dumbbell bench press. You can use the same or two different weights depending on your strength and weakness, training goal and emphasis. Most people do more chest exercises than strengthening their back. You probably heard about people hurting their back all the times. It's rare to hear about someone pull his pec muscle. So do a set of dumbbell bent-over row in front of the bench. Then sit down and lie back on the bench. Do a set of bench press. You'll need a bench and you work on your back and chest muscles in a superset. Bent-over row works the same back muscles as in lat pull-down. Bench press works primarily your chest (pectoral muscles), triceps and front shoulder muscles.
4. Superset barbell bent-over row with barbell deadlift. Get an Olympic bar, find your spot and load up the weight plates. Do a set of bent-over row for your back followed by a set of deadlift for your hamstrings and glutes, or vice versa. This superset exercise will also challenge your biceps and forearms and strengthen your gripping power.
5. Superset dumbbell squat with dumbbell shoulder press. Apparently you need to use the weight suitable for shoulder press for both exercises. Clean the dumbbells onto top of your shoulders. Start squatting down while holding the dumbbells. As you start pushing your legs back up close to standup position, press the dumbbells upward. Lower the dumbbells slowly down to the top of your shoulders. Then start squatting down again. It may not seem a lot of load on your legs. Do a few sets. You'll know this superset is really challenging to your whole body, your core and your anaerobic energy system. If you do these exercises in a faster pace, it's called "thruster."
6. Superset dip with dumbbell biceps curl. Grab a pair of dumbbells to the station with parallel-bar handles. The station could be the captain's chair or Roman chair where you perform abdominal training. Do a set of dips (with bodyweight or with additional external weight) to work on your chest and triceps. Then immediately do a set of dumbbell curls to work on your biceps.

These supersetting training systems may not be on your training book. You've probably never thought about doing your weight training like these before.

You only rest after you complete the two exercises together. You perform higher training volume (or work capacity) in a shorter period of time. That's true intensity!

You may also need to lower the weights compared to what you would do with straight-set training system for the respective exercise.

Give it a try. Incorporate supersets into your workout routine and your whole periodization program.

There are just so many different ways of changing up your weight training routine and move beyond your training plateau!

In my next article, I'll give you a few superset workout routines based on bodyweight circuit and total-body training.

Copyright 2007 www.careyforfitness.com by C. Carey Yang.
All rights reserved.
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Superset for a Super Workout

All About Workout Effectiveness


I'm an advocate of total-body training. I'm also a big fan of doing supersets, tri-sets, giant sets or circuit strength training in a weight training routine for many reasons.

The truth is that most 9-to-5 working people simply cannot go to gym for weight training 5 days a week consistently without getting burnout.

The main reason is not just about time. It's also about workout intensity and recovery. Program compliance and adherence is most important in a successful exercise program.


Is 5 better than 3?

Maybe. But if you can perform three weight training sessions a week effectively with truly high intensity and achieve good results, why go for two extra sessions? In fact, if you don't work out at high intensity and don't recover well enough, the two extra sessions will not help you gain strength and grow muscles. On the contrary, it may negatively sabotage your progress.

Truth be told, many people overestimate their workout intensity. There is a huge difference between pumping 100 reps of bicep curls with 10-lb dumbbells and 20 reps of chest press with 50-lb dumbbells. Got that?


What Is Superset?

Superset is referred to a weight training system or routine that you perform two exercises back to back with no or very little rest. If you do three exercises in a row, it's called a "tri-set."

A "giant set" involves doing four consecutive exercises with no rest. Circuit training is typically involved more than 5 exercises in a circuit fashion.

You can normally perform the first exercise with higher quality or heavier weight because you're fresh from the rest. As you move on to do the second exercise, your central nervous system (CNS) starts to lose some focus and your ATP energy system cannot fire up as quick. So you may not be able to do the second exercise as good or as heavy as if you would do it by itself in a straight-set system.

So be aware of supersetting the exercises with proper sequence, weights and rest periods to meet the goal of your training progam. It's nothing wrong to reverse the order of the two exercises. The training effect could be different.

It's best to choose the first exercise with multi-joint compound movement or the weaker muscle group that you want to strengthen and put more emphasis on. That's, prioritize training your weaker or less developed muscle group.


How to Superset

There are many ways of supersetting your weight training routines.

1. Superset two exercises to work on the same or related muscle group. For example, the variation # 3 in my article How to Change Up Your Weight Training Routine is one way to work on your chest with two different exercises (chest press and flye) with different movements and emphasis. Another example is do your squats followed by lunges or deadlift to work on your legs. You can do lat pull-down (for your lat and upper back muscles) followed by seated row (for your mid and lower back muscles).
2. Superset two exercises to work on opposing muscle groups or opposing joint actions. For example, you can superset bench press (for your chest) with bent-over rows (for your back). In an another example, you can superset dumbbell curl (for your biceps) with dumbbell kickback (for your triceps). In addition, you can superset leg extension (for your quadriceps) with leg curl (for your hamstrings). Supersetting lat pull-down (for your lat and upper back) with shoulder press is opposing joint actions since your lat/back and shoulder are not really opposing muscle groups anatomically.
3. Superset two unrelated muscle groups. This type of supersetting workout is inefficient but most effective, particularly for fat loss. For example, you can perform squat (for your legs) followed by barbell bench press (for your chest). This supersetting method often involves one upper body exercise with one lower body exercise. So when you perform the upper body exercise (bench press), your lower body that was just worked (your legs) can rest and recover. Although you're doing two (unrelated) exercises back to back without rest, you're in fact still resting the other muscle group. Overall, you save rest periods and do more work in a shorter time. That's, your training volume is higher in short period of time with little recovery between sets. Your workout "intensity" is truly high.

Exercise inefficiency causes more stress on your neuro-muscular system. You break down more muscle tissues! Superset routine has a greater fat burning effect by revving up your your metabolic rate.

With proper nutrition and recovery to repair the damaged tissues, you'll get stronger, build more muscle, and burn more fat.

Sounds Good, But ...

The supersetting idea sounds good and simple. But in reality, it's not easy to excute effectively. It's practically difficult to get an effective and efficient superset workout in a commercial gym, particularly during high-traffic hours. You have to learn how to organize an effective workout.

If you're supersetting squat with bench press, you'll take up two work stations just for yourself. It's probably not desirable, particularly during high-traffic gym hours. You may need to move back and forth between two stations, sometimes across the room. By the time you're done with squat and walk over to bench press station, there may be other people waiting there to use the bench and or actually using the bench.

In some cases, you may need different pairs of weights for different muscle groups. You'll end up shuffling dumbbells around on the rack, all over the floor or moving the bench here and there, which again may be scoffed by other gym members.

So the key is to find an area or weight station that you can use throughout a superset. Also plan the supersets properly so as to minimize weight changes for efficiency. You may read some superset routines in fitness magazines. Most look good on paper but most are just not practical at all for the above reasons.

I'll cover a few practical superset routines to help you organize a super effective workout in my next article.

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

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