Best Fat Burning Circuits

These Are Burning Circuits That’ll Torch Your Fat

People burn fat differently. There are those who were supremely gifted with fast metabolisms. But for those of us mere mortals who rely on our diet and exercise, let’s take heed of these fat-burning circuit routines to shed good pounds before December starts.

Those holiday pounds are going to creep their way in to your belly, thighs, and hips. Scared yet? It’s no longer Halloween but if extra fat deposits give you shivers, check these circuit workouts to make sure you retain your glorious figure all throughout the winter holidays.

3 Fat-Burning Circuit Workouts

Want to firm up and burn those holiday pounds away? Make speed variance your secret sweat weapon. When your to-do list is long, now is the time to get creative with your cardio, combining it with strength-building moves so you can maximize both your time and effort. Read more…

We know that it’s cold and you’re getting lazy to get up. But if you don’t, remember the fat storage in your tummy. That’s got to be hard to burn if you don’t start now!

Another motivation: summer is still a couple of months away but you don’t want to be working out during that time of the year while your friends are off gallivanting and beach-hopping. So what are you waiting for? Check out Fitness Magazine’s workout here:

Circuit Training Workout: Burn 30 Percent More Calories

Circuit training is a great boredom buster. It offers more cardio benefits, and it will help you burn 30 percent more calories. Sculpt every muscle and blast fat with this step-by-step workout. Read more…

We understand you just want to get it all together. These workouts will do the job. Take note that these are high-intensity fat-burning circuits that will totally tone that body of yours. Don’t worry – these were highly recommended by the best trainers from Men’s Fitness.

What’s really awesome about these four sets is that you get to shed fat quickly and you get to keep your energy level up. Make sure though that you give your body just enough rest to keep you going for the next set. Check them out now!

Four Ultra-High-Intensity Fat-Burning Circuits

We asked four of our trainers—all of whom are in chiseled condition—for their own routines they use to shred fat and drop pounds fast. Read more…

Check this Fat-Blasting Circuit from POPSUGAR Fitness:

If you still want to do extreme workouts and you don’t want fatigue to interrupt you, this is the perfect drink for you. Cytosport Cytomax  is going to boost your energy and absolutely enhances your endurance when it comes to facing intense workout sessions.

It also has re-hydration properties which ensure that lost electrolytes are replaced so your overall nutrition balance is restored. Fluid reaches your muscles to keep you going! 

Best Way to Spend Time at the Gym

best way to spend time at the gym

One hour of workout is approximately at least four percent of your entire day. You may think that that’s just a small number but if you include your commute time, post-gym sesh rinse, and even a quick meal, that’s going to take a lot of your morning.

Don’t sweat it though. Noam Tamir, C.S.C.S., founder of TS Fitness says that if you’re short on time, a 40-minute routine can be great for your tough lifestyle. You can even get a lot of benefits in terms of cardio and strength.

The Best Way to Spend 40 Minutes at the Gym

You can get just as much done in 40 minutes, explains Noam Tamir, C.S.C.S., founder of TS Fitness, it all comes down to intensity. “If you’re efficient at what you do, 40 minutes is more than enough as long as you’re monitoring your rest periods and have a plan,” he says. Read more… 

Leta Shy from Popsugar tells us how to get more out of your gym time using these 15 effective methods. It doesn’t matter if you’re new or a veteran. Thing is, if you belong to the group who’s always in a rush, and do not have enough time to spare, you might want to take note these tips to make sure that you can turn your gym time to an even more effective and efficient experience.

If you want to kick it up a notch, get ready for an intense workout to the next level:

15 Ways to Get More Out of Your Gym Time

After you’re warmed up, start your gym routine with the part that gets you most jazzed up. Love doing crunches? Hit the mat before you hit the machines. Love to dance? Take a group class before you follow up with yoga or weights. It’ll motivate you and put you in a good mood for the tasks ahead. Read more…

We’re all busy these days. We don’t even have time to breathe at work. We strive to make dinner plans with almost everyone we know and we struggle not to cancel them as well. Let’s mention doing our typical household chores like laundry too.

With these activities filling up our schedule, how can we squeeze an hour of training? These are smart ways to get more productive. Try these 17 methods to even be more active.

17 Smart Ways to Be More Productive at the Gym

So if we’re headed to the gym, we might as well make the most of it. Whether it’s training the whole body at once or working out with a friend, here are 17 ways to be more productive at the gym. Read more…

Look at Jessica Smith’s video which answers the question: “How Long Should Your Workouts Be?”

Since you want to maximize your time, why not push it to the next level? You can definitely do that using Cytosport Cytomax, Cool Citrus. It’s made just to sustain your energy during workouts and lets you achieve great results. Check it out!

Over 40 Workout Plan For Woman: Exercise Designed To Sculpt That Body

Over 40 Workout Plan For Woman: Exercise Designed To Sculpt That Body

Cat Perry for Muscle and Fitness Hers says that our bodies change as we age. Slow metabolism, stubborn fat, and low energy are just some of the issues that women encounter especially if they’re over 40. However, women can do something about it. You don’t have to accept that fate. You can still make changes. It starts with your workout and training guide. You can have lasting fitness if you make modifications in your lifestyle and your daily routine.

Monica Brant, a former IFBB Fitness Olympia champion, designed a full-body circuit exercise which target muscles that are hard to sculpt. These moves will give your muscles a good workout. Follow these exercises to get back in shape!

The Over-40 Workout Plan—For Her

We all know wisdom isn’t the only thing that comes with age. Our bodies, change, too. But some of the things women associate with the tip over 40—muscle loss, a slowed metabolism, stubborn fat, lower energy—don’t have to be your destiny. There are plenty of ways to maximize your results. Read more…

Losing weight after 40 is not as hard as you think. Although strength-training is key, research shows that how you train can make a difference between so-so results and a metabolism that stays in high gear, burning fat and showing off lean muscle. The secret is targeting a specific type of muscle fiber called type II, or fast-twitch, that’s responsible for bursts of speed and power. This type of muscle, like the name implies, is faster as well as denser, a combo that may yield quicker results.

Selene Yeager from Prevention.com shares these toning movements for those who are over 40. When you’re within this age bracket, and you’re still aiming to lose weight, you don’t have anything to fear. Trust these moves and you can regain your body back.

The author says that losing weight at this age isn’t that difficult. Strength-training has its role but how you really train your body is a bigger factor in delivering good results. Your metabolism improves, you burn fat easily and of course, you got that your lean muscle back woman.

8 Essential Toning Moves For Women Over 40

Losing weight after 40 is not as hard as you think. Although strength-training is key, research shows that how you train can make a difference between so-so results and a metabolism that stays in high gear, burning fat and showing off lean muscle. Read more…

These exercises will be your salvation when you reach 40. Wendy Fryer from Livestrong.com says that we’re really busy as we get older. We have other commitments to attend to and we don’t have much time to spare. Not even for exercise.

This is where you stop taking care of your body and you try to take care of others’ needs. When you give up your training routine to tend to your children, that’s when you realize that you’re not as active as before. These exercise recommendations will fuel your body once more so you can move and feel young again!

Exercise Recommendations for a 40 Year Old Woman

You give up your exercise program and find you don’t have the energy you once had. Perhaps you start to gain some weight or feel your body starting to sag. Read more…

Check out this awesome tone up exercises from eHowFitness:

Strength can be an issue. If you think that you may not have enough of it during your sessions, you might want to try a protein drink that can help fuel your exercise and facilitate recovery. If you’re interested, check out Cytosport Complete Whey!

Exercises That Work Multiple Muscle Groups

Exercises That Work Multiple Muscle Groups

These are short and effective exercises for your entire body. Even if it’s rush hour at the gym, or you don’t have enough time to spare, these routines will inspire you to grind.

There are three important things to consider when talking about burning fat and body conditioning according to Lee Boyce. The first one is using compound movements for your routine. These are squats, lunges, woodchoppers, and pull-ups. They work almost all the muscle groups in your body. These movements are also responsible for burning your calories in every rep.

The second one is about increasing your reps. Aim for higher rep ranges for 10-15 per set. This improves your muscular endurance and pushes that extra burn. The last one involves reducing your between set rest time to intensify the workout.

The Rush-Hour Workout

Use one or more of these three tenets when designing your circuit and you’ll catalyze fat loss like there’s no tomorrow. You’ll also power through rush hour unscathed by narrowing the perimeter of your workout to one or two gym locations, max. Here’s an example of a routine that uses minimal equipment and square footage while maximizing physical time as well as muscular time-under-tension. In 40 minutes or less you should be drenched, trenched and outta there. Read more…

As for the Muscle and Strength team, they say that you can add challenging sets to your routine using compound exercises. The main goal here is to work your full body and compound movements can do that for you since they require moving more than one joint and more than 1 muscle group.

This set of exercise is considered to be the most excellent muscle builders. Include this into your daily routine and you’ll see the difference. There are still more compound exercises to explore so you can mix them up if you like.

Compound Exercises Only Workout

Add a bit of variety into your workout routine by just using the big compound movements. This workout using compound exercises only. Compound exercises are movements that require more than 1 joint and more than 1 muscle group. Read more…

According to Sean Hyson from Men’s Fitness, pressing exercises can improve your chest, shoulders and triceps. Pulling movements on the other hand work on your back, biceps, and forearms. As for squats and deadlifts, these burn your quads, hamstrings and glutes. The calves wear themselves out just to help you become more stable when you squat. Aside from that, your core muscles like your abs make it possible for you to stabilize your spine.

The recommended workout has just about all the exercises you need to achieve your goal! Maximum time is only 45 minutes so go ahead and blast those muscles!

The Best Full-Body Muscle Workout

Complete all five sets for the squat and then perform the overhead press and weighted pullup in alternating fashion. That is, complete a set of the press, rest, then do a set of the pullup, rest again, and repeat until you’ve finished all five sets for each. Read more…

If you want to do more of these compound exercises, check out this video from the Fitness Blender:

Need an aid to amp up your muscle mass? Try Cytosport’s Complete Whey:

This supplement promotes muscle growth while you protecting your muscle gains. This comes with proteins and nutrients that you need for recovery as well as muscle growth.

Ways To Target Your Core: Sculpt Your Abs With Cytomax

Ways to Target Your Core: Quick Ab Workouts for Sculpting Your Core Muscles

The holidays are within reach and it’s totally going to take a toll on your weight. Don’t let that happen! You can stop it by using these excellent ab workouts for your tummy.

Lara McGlashan from Oxygenmag.com says that these multi-tasking core moves can hit quite a good number of muscles especially targeting your core. These exercises raise your heart rate and pumps up your neuromuscular system.

What you can do first is immerse yourself in a thorough warm-up. After that, do either a strength-training activity or cardio workout. Then, include the core workout from the chart or you can select a combination of these.

Make sure to take note of the tips from Allison Westfahl how to carve an awesome core.

A New Angle On Abs

It’s officially summer — how’s your six-pack? Everyone wants a ticket for the A(b)-train and the key to hitching a ride — aside from ditching your Friday night pizza habit — is to use these multitasking core moves. Read more…

Greatist.com author Amy Schlinger says that the lower abs are harder to sculpt. The author asked advice from Amanda Butler, a certified trainer in New York City. The trainer said that in order to lose weight and show muscle definition, the whole body needs to be subjected to a whole workout.

It’s a given fact as well that exercise should be paired with a good diet. These are essential in forming those abs. Training the core means improving your center for balance. It surely benefits everyone since this is good for reducing back pain.

The challenging thing about getting rid of the fat stored in the lower belly is that this is where our body would usually deposit the excess fat. Let’s take a closer look at the things that we can do in order to eliminate this stubborn fat:

The Best Exercises for Your Lower Abs

If you’re like us, there’s probably one area you feel like you can’t work enough: your abs. More specifically, your lower abs. It seems like no matter how much training you do, they just stay the same. Well there’s a reason for that. Read more…

Active.com author Kate Allgood says that the core provides support for our movements. Whatever direction we choose, it emphasizes the stabilization of our body. Our core is always at work whenever we twist, turn, or bend. If there’s a problem with the muscles in that area, we’re going to have a bigger issue with it. This is commonly characterized by lower back pain.

To avoid these problems, it is important that we maintain a good exercise routine for our core. These exercises should keep all muscles even and balanced.

3 Exercises to Activate Your Core Muscles

The dream of six pack abs and tight core muscles is a common fitness dream for both men and women. However, it’s impossible to achieve if one side of your muscles is working harder than the other – or worse, you’re experiencing muscle pain. Read more…

Perform this quick workout from Popsugar Fitness to tone your obliques:

Feeling tired after your intense workout? Try Cytomax! This is a supplement that helps energize and rehydrate your body after a long routine at the gym.

How To Gain Muscle Fast The Surefire Way

How to gain muscle fast

How to gain muscle fast need to guarantee your determination and consistency in adhering to your training programs, which can give you the results you need.

In case you might be wondering is your have been working our regularly but feel like you are still not seeing the results that you have wanted all along, you might need to check how you are approaching your exercises programs.

Let fitness author Giselle Castro fill you in on things that you might be missing and help you re-assess your fitness goals.

Why You Aren’t Gaining Muscle (and What to Do About It)

That fitness expert on Instagram with glutes that seem to defy gravity can make you wonder, “How does she do that?!” It’s true, everyone’s body is built differently and doesn’t put on muscle the same way. By learning more about your muscles, you’ll discover the best way to get that lifted booty.

1. Muscle Can Maintain Your Weight

Functionally, muscles protect your bones, organs, and tissues—and even help you heal quicklyKathryn Sansone, a certified fitness trainer and the founder of GreekGirl Beauty Protein, adds that muscles can also be important to maintain your weight. “Muscle requires more energy and therefore burns more calories than fat,” she says. “The more muscle mass you have, the faster your metabolism is.” More muscle means burning more at rest, plus being able to work harder during your workouts. Double-win.

2. It Can Also Cause Gains, So Don’t Panic

Women might worry when they see the number on the scale go up. “A pound is a pound no matter what, but the volume of one pound of muscle is much smaller than one pound of fat,” says Jacklyn Sklaver, NASM personal trainer and CISSN sports nutritionist. Instead, measure your waist, your hips, and your body fat percentage to keep track of your physical progress.

3. Strength-Train for Optimal Results

Sklaver recommends women strength-train four times a week to see results. “Some women can stick to only weight training with no cardio,” she explains. “Others may need to do cardio 30 minutes a day three to five times a week for the best results.” Sklaver adds that it’s also beneficial to add compound movements (total-body exercises) to burn more calories. “Full-body workouts are ideal for maximum muscle growth,” she says. “The more a body part is used, the more hypertrophy that occurs.” Focus on working the largest muscle groups in the body: the glutes, quads, and hamstrings. Training the upper body in conjunction helps create an hourglass shape. You can cut back on that treadmill time, too—Sklaver says too much cardio can lead to difficulty gaining muscle.

4. “Bulking Up” Is Rarely a Thing

Don’t be afraid that you’ll come out of the weight room looking like John Cena. “Women who are ‘bulky’ are following a nutritional plan, have been working out for many many years, and may have goals of increasing strength rather than body composition,” says Sklaver. It takes A LOT more effort to gain muscle than to gain or lose fat. Meaning if you lift weights, you won’t become huge right away. If you are prone to bulking up, Sklaver advises focusing on your nutrition. “Find a daily caloric and macronutrient intake, meal prep, and eat for performance and recovery.  Read the full article

Getting the right program that would target your choice muscle groups can sometimes be difficult to develop. Doug Lawrenson is a professional bodybuilder who can be your best source of information with regards to fitness diets, nutrition, weight management and training techniques to help you protect your gains.

Doug’s 5 Day High Definition Routine

Doug’s 5 day high definition routine is designed to increase muscle definition and burn bodyfat. A thorough cardio warm up at start of each day, stretches and cardio cool down at the end of the training session.

Workout notes:

2 Warm up sets to be completed on 1st exercise per bodypart. 1st warm up set at a very light weight, 2nd warm up set at approx ½ weight to be used in working set.

Cardio is low intensity for up to an hour twice per day; First thing in the morning before breakfast and evening time, at least 2 hrs before bedtime.

Abdominals are performed after each training session

30 Seconds rest between sets

Abdominal Exercises:

As stated above, in this workout you should train your abs at the end of each session. Use these exercises:

Decline Crunches – 4 sets of 20-25 reps

Hanging Leg Raises – 4 sets of 20-25 reps

Twisting Crunches – 4 sets of 20-25 reps. Read full article

People sometimes find it hard to think about how to maintain their muscle mass and at the same time burn fat. While some find it a bit tricky, others know what to do to protect it.

Let strength conditioning coach and author Justin Grinell share his thoughts on how to hang on to your hard earned gains while burning fat in your body.

LOSE FAT WHILE KEEPING HARD EARNED MUSCLE

When it comes to losing fat to look good, people tend to go to extremes. All winter long you have tried to bulk up and pack on the muscle. While this is all good, you may end up with some unwanted body fat. So, you decide to either not eat much, eat too little, avoid certain foods like the plague, and end up miserable with less muscle than you had from the start. This does not have to happen.

In order to retain muscle while shedding body fat, you need to have a sustainable approach, not an extreme one. Even when prepping for a physique show, the athletes who look the best typically stay on track all year long, and don’t force themselves to lose fat fast by depriving themselves.

If you have an adjustable approach, depending on your goals at the time, you will always stay within your fighting weight, and be able to gain some muscle mass. Before laying out a sample meal plan, consider the following critical tips:

YOU NEED TO EAT ENOUGH FOOD TO FUEL YOUR BODY.

I am a big fan of intermittent fasting (IF). There are many benefits to IF that can help you reach your goals. Just be aware that cutting too many calories from your diet can lower you metabolism, leaving you hungry and primed to regain the fat that you lost. You also may find yourself eating the wrong types of foods after a long fast. So be mindful of the foods you eat to fuel your body.

YOU NEED TO EAT BETTER FOOD. 

Piggybacking off #1, you will not make progress by cutting calories and eating processed foods when you are hungry. Sure, if you are in a caloric deficit and are eating gluten-free this and fat free that, you will lose weight, however this will not stick long-term. As Josh Hillis Says, co-author of Fat Loss Happens on Monday, weight loss will be determined by the quantity of the food you eat, but body composition (fat and muscle) will be determined by your food quality. Eat 70% of your diet in whole and minimally processed foods that you like. Eat 20% in whole and minimally processed foods that you don’t like, but don’t hate. This will allow you to explore your pallet. If you follow those two rules, eat 10% of whatever you want. You have to let yourself indulge once in a while for your sanity and to kick-start your metabolism. This also allows you some wiggle room when you are in a crunch.

MAKE SURE TO GET A WIDE VARIETY OF FOODS IN EACH DAY.

This is a guide to help you get an array of macronutrients (protein, carbs, fats) and micronutrients (vitamins, minerals, phytonutrients) in each day. Read full article

You may want to be convinced a bit more about preserving muscle gains and it is also relatively important to understand that aging also plays a role in the process.

In the next article, you will find helpful information compiled by medical authors and experts from the Harvard Men’s Health Watch of the Harvard Medical School.

Preserve Your Muscle Mass

Declining muscle mass is part of aging, but that does not mean you are helpless to stop it.

The saying goes there are two certainties in life: death and taxes. But men should also add loss of muscle mass to the list.

Age-related muscle loss, called sarcopenia, is a natural part of aging. After age 30, you begin to lose as much as 3% to 5% per decade. Most men will lose about 30% of their muscle mass during their lifetimes.

Less muscle means greater weakness and less mobility, both of which may increase your risk of falls and fractures. A 2015 report from the American Society for Bone and Mineral Research found that people with sarcopenia had 2.3 times the risk of having a low-trauma fracture from a fall, such as a broken hip, collarbone, leg, arm, or wrist.

But just because you lose muscle mass does not mean it is gone forever. “Older men can indeed increase muscle mass lost as a consequence of aging,” says Dr. Thomas W. Storer, director of the exercise physiology and physical function lab at Harvard-affiliated Brigham and Women’s Hospital. “It takes work, dedication, and a plan, but it is never too late to rebuild muscle and maintain it.”

The hormone factor

One possible contributor to sarcopenia is the natural decline of testosterone, the hormone that stimulates protein synthesis and muscle growth. Think of testosterone as the fuel for your muscle-building fire.

Some research has shown that supplemental testosterone can add lean body mass—that is, muscle—in older men, but there can be adverse effects. Plus, the FDA has not approved these supplements specifically for increasing muscle mass in men.

Therefore, the best means to build muscle mass, no matter your age, is progressive resistance training (PRT), says Dr. Storer. With PRT, you gradually amp up your workout volume—weight, reps, and sets—as your strength and endurance improve.

This constant challenging builds muscle and keeps you away from plateaus where you stop making gains. (See “Working on a PRT program.”) In fact, a recent meta-analysis published in Medicine & Science in Sports & Exercise reviewed 49 studies of men ages 50 to 83 who did PRT and found that subjects averaged a 2.4-pound increase in lean body mass.

The power of protein

Your diet also plays a role in building muscle mass. Protein is the king of muscle food. The body breaks it down into amino acids, which it uses to build muscle. However, older men often experience a phenomenon called anabolic resistance, which lowers their bodies’ ability to break down and synthesize protein.

Therefore, as with PRT, if you are older, you need more. A recent study in the journal Nutrients suggests a daily intake of 1 to 1.3 grams (g) of protein per kilogram of body weight for older adults who do resistance training. For example, a 175-pound man would need about 79 g to 103 g a day. If possible, divide your protein equally among your daily meals to maximize muscle protein synthesis. Read full article

Preserving muscle mass may be something that you may have had difficulty with in the past, but no more, with these helpful articles to shed light on those age-old questions, you would surely be enlightened with these practical ideas.

Getting a boost on your efforts through supplementation can also be a good idea to explore and one of the best ways to protect your muscle gains is by taking Complete Whey from Cytosport.

It provides you with a a full-spectrum nutrition formula that is loaded with protein, essential amino acids and other nutrients the body needs to sustain muscle growth, health and recovery.

The Best Way To Do Interval Training

The Best Way To Do Interval Training

High Intensity Interval Training is one of the most effective methods to lose fat fast. There may be several methods and it would be a good idea to allow you to take your pick from among the most popular ones today.

The best interval training ideas are often the best ways to give you the best results.

The editors from Iron Magazine shares a study on the benefits of interval training and what it can do for the body

The Best Way To Do Interval Training

Even more explosive exertion, for even shorter bursts, with even shorter rests in between: according to sports scientists at Lillehammer University College in Norway this is the best way to make interval training even more effective.

Study
The Norwegians did an experiment for 10 weeks with just under twenty well-trained cyclists. All the cyclists did interval training for about 40 minutes twice a week. They combined the interval training with their regular training.

Half of the cyclists did more or less classical interval training: cycling for 4.5 minutes as fast as they could and then 2.5 minutes cycling gently to recover. They repeated this cycle until the 40 minutes were up. [LI]

The other half of the cyclists did a more explosive kind of interval training, with shorter cycles: they cycled as fast as they could for 30 seconds and then cycled gently for 15 seconds. They repeated this cycle for 9 minutes and then rested for 3 minutes. Then they started a second series, completing a total of 3 series. [SI]

Results
Both interval-training schemes were equally intensive. The amount of effort the cyclists expended was the same for both kinds of interval training and the cyclists experienced them as equally tiring. But the training with the shortest intervals was more effective.

The VO2max of the cyclists in the SI group increased significantly, whereas it did not for the cyclists in the LI group. Maximal oxygen uptake (VO2max) is the most important predictor of endurance capacity. Read the full article

Anybody can decide to lose weight and burn fat at the same time according to Jason Karp, Ph.D., an exercise physiologist and a nationally-recognized running coach who is the founder of Dr. Karp’s Run-Fit Boot Camp in San Diego. 

Interval Training: Short Workouts That Really Pay Off

Less time in the gym doesn’t mean you have to sacrifice fitness if you know this secret: Interval training. Research shows that interval training—workouts in which you alternate periods of high-intensity exercise with low-intensity recovery periods—increases fitness and burns more calories over a short period of time than steady-state cardio (you know: just doing the same thing for your whole workout time).

So how do you get the most out of interval training, and how long should each push and recovery be? One of the many great things about intervals is that there’s no single hard-and-fast rule. Different lengths of work and recovery bring different benefits—and they’re all good.

Start with these three interval training plans. Just know this: Interval training is tough, so if you’re just starting to work out, spend a few weeks to a month building your stamina with cardio workouts before adding interval training to your routine. Add these interval training plans to your gym routine once a week to burn more calories, build more fitness, and get out of the gym faster.

1. Cardio Blaster
This is one of the best interval training workouts you can do to improve fitness. It burns lots of calories in a short amount of time.
How to do it:
•Warm up for 15 minutes.
•Then run, bike, or row for 3 minutes at 90 to 95 percent of your maximum heart rate (should feel like 8.5 or 9 on a scale of 1 to 10). Take 3 minutes active recovery (you’re still moving, but at an easy pace) and repeat the 3 on/3 off pattern 3 to 4 more times.
•Finish with a 10-minute cooldown.
Bonus benefit: This workout is like weight training for your heart—it strengthens your cardiovascular system, which improves your overall health.

2. Speedplay
Sprinting is great for tightening and toning your legs, glutes, and core. It increases your muscle power, which helps you push harder and makes your non-interval training workouts feel easier so you can challenge yourself and burn even more calories.
How to do it: 
•Warm up for 15 minutes, adding a few 20-second bursts at the end to prepare for the workout.
•Run, bike, or row for 30 seconds at a nearly all-out effort. Take 3 minutes active recovery and repeat the 30 on/3 off pattern 5 or 6 more times.
•Finish with a 10-minute cooldown.
Bonus benefit: Because of its very high intensity, this workout is very short. Read the full article

If you feel the need to pump up the volume to help you with some real-time fitness workouts, here are 10 of the best interval training workouts you can play online when working out. Fitness writer Author Annette McDermott shares some of the best and most popular interval workouts today.

10 Best Interval Training Workout Videos

If you want to add intensity to your workout routine or take it to the next level, consider interval training. The workouts are fun, effective, and adaptable for any fitness level.

What is interval training?

Interval training is a terrific way to get the most out of your workout time. It alternates high-intensity bursts of exercise with low-intensity recovery periods. If your weight loss has plateaued, interval training gives your metabolism a much-needed boost.

Interval exercise and recovery times vary depending on your stamina and physical condition. Interval training offers the following benefits:

improved overall fitness

increased post-exercise fat and calorie burning

improved insulin function

healthier brain function

You don’t have to take an expensive class at the gym to do interval training. All you need is space in your home and a computer with a wireless connection to take advantage of these motivating workouts. Watch the videos

Supplementation is also a good component in helping ensure that you protect and promote your muscle gains. Complete Whey from Cytosport can give you all that and more. Packed with essential proteins and nutrients to promote recovery and muscle growth, Complete Whey can be your best friend during your pre and post training sessions.

Complete Whey from Cytosport a full-spectrum formula that provides complete nutrition to help promote muscle growth and development, as well as aids in muscle recovery during pre and post workout periods.

Indeed, with great power comes great responsibility- and the same adage goes with workouts, literally, if you want more power in those ripped abs, be sure to carry on the responsibility of sustaining and maintaining it.

Split Training Program For Optimum Fitness Results

Split Training Program For Optimum Fitness Results

Coming up with comprehensive split training program requires a good sense of knowledge, logic and experience. Many fitness enthusiasts often get to abandon their split training programs not because of boredom, but because they often lack the follow through support they need to pursue the training program.

In the article below, the writers of Muscle and Strength, LLC, provide you with a background on split training and a good set of different programs you can choose from.

The Ultimate Muscle Building Split Reference Guide

Training splits can be a mystery. With so many available options and possibilities, it’s easy to be confused about which splits are effective, and which are poorly structured. If you’ve ever wondered just why and how training splits are designed, and just what some of the best training split options are, you’ve come to the right place. So grab a protein shake, sit down and start reading.

Before we dig in, I want to explain a few simple rules. These rules will help you to understand the reasoning behind many popular workouts on Muscle & Strength. Keep in mind that rules are meant to be bent, and in some cases broken. Some individuals recover more quickly than others, or have learned from experience that they can break a few of the rules and make great progress. For this reason, some of the splits you see used by experienced natural bodybuilders might break the rules.

In general, it’s best to stay within the boundaries of the routines presented in this reference guide. Many trainees mistakingly believe that adding volume or additional workouts is the secret key to rapid growth. This is far from true. Muscle building isn’t simply add more sets, make greater gains. There are more factors involved with progress than the number of sets you perform.

Trust in the process. Believe in the conventional wisdom used by the muscle building community. The workout splits in this reference guide are effective choices. Use them, learn your body in the process, evolve your training, and smash your goals!Read full article

There are times when you realize you are in a quandary when given the option to make a choice between different programs that deal with targeted results for your fitness goals.

Like for example when you are going to make a choice on which routine to take and deep inside you hear a whisper egging you to choose right away. In the next article, strength conditioning coach and author Marc Perry, CSCS, CPT, lays down the pros and cons so that you can decide better for yourself.

Full Body Workout Vs. Split Routine: Which Is Better?

I’ve spent more time than I would care to admit pondering this question and I’ve spent years of my life experimenting with various full body workouts and split routines.

I understand how confusing and frustrating this question can be.  For example, tons of smart trainers I know who have great physiques focus their strength training workouts on split routines.  But yet they train every one of their clients with full body workouts!

Why the contradiction?

Just so we’re on the same page, a full body workout means you are exercising your entire body with all muscles being stimulated in one workout, where as a split routine (aka training split, or body part split) you separate your muscle groups, or movement patterns on different days.  For example, if you are working out 3 days in a week, you can complete chest and back exercises on one day, legs on another day, and shoulders and arms on the third day, which is a type of body part split.

The following will teach you about the pros and cons of full body workouts and split routines so you can decide which type of routine is right for you.

Full Body Workout: Pros & Cons

Pros

Full Body Workout

Balanced Body – You will be able to build a well balanced body by hitting all muscle groups in one workout, which is more natural and more closely mimics real life.  Many physiologists think of the body as one muscle because all muscles are connected to each other, so splitting up the body each workout may not make functional sense.

Miss A Workout, No Biggie – If you normally workout 2x per week and you happen to miss a workout, you have already worked out all your muscle groups with just one workout.  Not a big deal.

Maximize Calorie Burn & Fat Loss – When someone has 30lb to lose, I like to keep them on their feet with their legs moving, so full body workouts can work very well.  Most smart trainers out there train their overweight clients with full body workouts 2-3x per week.  Regarding muscle building, a full body workout can debatably create a more powerful hormonal response to help build muscle, but it’s harder to fully stimulate a muscle with sufficient volume to spur growth. Read full article

Need to know more? We got you covered. It’s best that you fully understand the mechanics of split training. You also may want to have a more in-depth view of how it goes and what benefits you can get from it.

In the next article, let James Wright of fitbodybuzz.com, share the grainier details of split training, including several video clips of split training workouts to help guide you through training.

What is Split Training and Its Benefits

Generally, split training means that we work each of the muscle groups on separate days and not all of them on one session. In addition, we should work maximum 3 body parts per training and we let minimum 3 days for the worked muscle groups to recover.

Benefits of Splits

This workout technique is pretty common these days and recommended by the bodybuilding experts. There are 2-3-4-5 day plans. These plans are made for a week. You can find some example programs below.

The main advantage is that we can have a shorter workout which has various benefits. We can do more intensive, focused and efficient workouts.

We can also utilize more types of exercises for a particular muscle since we have more energy and time.

While a full body workout can take up hours, we can complete a split one in 40-50 minutes which reduces the possibility of overtraining.

In addition, shorter time has a positive impact on motivation as well, since most of the people are less motivated if they know they will have to work out for long hours.

Another benefit is that muscles have more recovery time. If we do full body workouts 3 times a week, that means they have maximum 2 days to recover. If your training splits than they will have 3 days or more. This improves muscle growth and with proper nutrition we can achieve better results.

Split Training vs Full Body

I found a great video which can help a lot to understand which suits you the best. Anyway, the guy in this video also suggests splitting the workouts if your aim is gaining muscle. Personally, I change split workouts with full body ones since my aim is not building muscle mass, but strength and burning fat.” Read on and watch the videos

Make sure that you try and make the most out of split training programs. It will help you maximize your fitness goals and give you the flexibility to combine your workouts and efficiently get to what you want.

You might want to enhance your efforts in tour split training programs with the help of nutritional supplements to help you get the nourishment you need and energize your body with Cytomax from CytoSport.

Cytomax is a nutrient-based energy drink formulated to enhance energy and stamina when doing your exercise routines, at the same time provide proper nutrition for the muscles to aid in growth and maintain proper health.

Retain Muscle Mass Satisfaction Guaranteed

Retain-Muscle-Mass-Satisfaction-Guaranteed

Retain muscle mass and ensure that you maintain it by following the right training programs and routines, as well as avoid fitness pitfalls that are commonly misleading people that could possibly end up bust, or worse, getting injured.

Getting the right program that would target your choice muscle groups can sometimes be difficult to develop. Doug Lawrenson is a professional bodybuilder who can be your best source of information with regards to fitness diets, nutrition, weight management and training techniques to help you protect your gains.

Doug’s 5 Day High Definition Routine

Doug’s 5 day high definition routine is designed to increase muscle definition and burn bodyfat. A thorough cardio warm up at start of each day, stretches and cardio cool down at the end of the training session.

Workout notes:

2 Warm up sets to be completed on 1st exercise per bodypart. 1st warm up set at a very light weight, 2nd warm up set at approx ½ weight to be used in working set.

Cardio is low intensity for up to an hour twice per day; First thing in the morning before breakfast and evening time, at least 2 hrs before bedtime.

Abdominals are performed after each training session

30 Seconds rest between sets

Abdominal Exercises:

As stated above, in this workout you should train your abs at the end of each session. Use these exercises:

Decline Crunches – 4 sets of 20-25 reps

Hanging Leg Raises – 4 sets of 20-25 reps

Twisting Crunches – 4 sets of 20-25 reps. Read full article

People sometimes find it hard to think about how to maintain their muscle mass and at the same time burn fat. While some find it a bit tricky, others know what to do to protect it.

Let strength conditioning coach and author Justin Grinell share his thoughts on how to hang on to your hard earned gains while burning fat in your body.

LOSE FAT WHILE KEEPING HARD EARNED MUSCLE

When it comes to losing fat to look good, people tend to go to extremes. All winter long you have tried to bulk up and pack on the muscle. While this is all good, you may end up with some unwanted body fat. So, you decide to either not eat much, eat too little, avoid certain foods like the plague, and end up miserable with less muscle than you had from the start. This does not have to happen.

In order to retain muscle while shedding body fat, you need to have a sustainable approach, not an extreme one. Even when prepping for a physique show, the athletes who look the best typically stay on track all year long, and don’t force themselves to lose fat fast by depriving themselves.

If you have an adjustable approach, depending on your goals at the time, you will always stay within your fighting weight, and be able to gain some muscle mass. Before laying out a sample meal plan, consider the following critical tips:

YOU NEED TO EAT ENOUGH FOOD TO FUEL YOUR BODY.

I am a big fan of intermittent fasting (IF). There are many benefits to IF that can help you reach your goals. Just be aware that cutting too many calories from your diet can lower you metabolism, leaving you hungry and primed to regain the fat that you lost. You also may find yourself eating the wrong types of foods after a long fast. So be mindful of the foods you eat to fuel your body.

YOU NEED TO EAT BETTER FOOD. 

Piggybacking off #1, you will not make progress by cutting calories and eating processed foods when you are hungry. Sure, if you are in a caloric deficit and are eating gluten-free this and fat free that, you will lose weight, however this will not stick long-term. As Josh Hillis Says, co-author of Fat Loss Happens on Monday, weight loss will be determined by the quantity of the food you eat, but body composition (fat and muscle) will be determined by your food quality. Eat 70% of your diet in whole and minimally processed foods that you like. Eat 20% in whole and minimally processed foods that you don’t like, but don’t hate. This will allow you to explore your pallet. If you follow those two rules, eat 10% of whatever you want. You have to let yourself indulge once in a while for your sanity and to kick-start your metabolism. This also allows you some wiggle room when you are in a crunch.

MAKE SURE TO GET A WIDE VARIETY OF FOODS IN EACH DAY.

This is a guide to help you get an array of macronutrients (protein, carbs, fats) and micronutrients (vitamins, minerals, phytonutrients) in each day.Read full article

You may want to be convinced a bit more about preserving muscle gains and it is also relatively important to understand that aging also plays a role in the process.

In the next article, you will find helpful information compiled by medical authors and experts from the Harvard Men’s Health Watch of the Harvard Medical School.

Preserve Your Muscle Mass

Declining muscle mass is part of aging, but that does not mean you are helpless to stop it.

The saying goes there are two certainties in life: death and taxes. But men should also add loss of muscle mass to the list.

Age-related muscle loss, called sarcopenia, is a natural part of aging. After age 30, you begin to lose as much as 3% to 5% per decade. Most men will lose about 30% of their muscle mass during their lifetimes.

Less muscle means greater weakness and less mobility, both of which may increase your risk of falls and fractures. A 2015 report from the American Society for Bone and Mineral Research found that people with sarcopenia had 2.3 times the risk of having a low-trauma fracture from a fall, such as a broken hip, collarbone, leg, arm, or wrist.

But just because you lose muscle mass does not mean it is gone forever. “Older men can indeed increase muscle mass lost as a consequence of aging,” says Dr. Thomas W. Storer, director of the exercise physiology and physical function lab at Harvard-affiliated Brigham and Women’s Hospital. “It takes work, dedication, and a plan, but it is never too late to rebuild muscle and maintain it.”

The hormone factor

One possible contributor to sarcopenia is the natural decline of testosterone, the hormone that stimulates protein synthesis and muscle growth. Think of testosterone as the fuel for your muscle-building fire.

Some research has shown that supplemental testosterone can add lean body mass—that is, muscle—in older men, but there can be adverse effects. Plus, the FDA has not approved these supplements specifically for increasing muscle mass in men.

Therefore, the best means to build muscle mass, no matter your age, is progressive resistance training (PRT), says Dr. Storer. With PRT, you gradually amp up your workout volume—weight, reps, and sets—as your strength and endurance improve.

This constant challenging builds muscle and keeps you away from plateaus where you stop making gains. (See “Working on a PRT program.”) In fact, a recent meta-analysis published in Medicine & Science in Sports & Exercise reviewed 49 studies of men ages 50 to 83 who did PRT and found that subjects averaged a 2.4-pound increase in lean body mass.

The power of protein

Your diet also plays a role in building muscle mass. Protein is the king of muscle food. The body breaks it down into amino acids, which it uses to build muscle. However, older men often experience a phenomenon called anabolic resistance, which lowers their bodies’ ability to break down and synthesize protein.

Therefore, as with PRT, if you are older, you need more. A recent study in the journal Nutrients suggests a daily intake of 1 to 1.3 grams (g) of protein per kilogram of body weight for older adults who do resistance training. For example, a 175-pound man would need about 79 g to 103 g a day. If possible, divide your protein equally among your daily meals to maximize muscle protein synthesis. Read full article

Preserving muscle mass may be something that you may have had difficulty with in the past, but no more, with these helpful articles to shed light on those age-old questions, you would surely be enlightened with these practical ideas.

Getting a boost on your efforts through supplementation can also be a good idea to explore and one of the best ways to protect your muscle gains is by taking Complete Whey from Cytosport.

It provides you with a a full-spectrum nutrition formula that is loaded with protein, essential amino acids and other nutrients the body needs to sustain muscle growth, health and recovery.

Breathing To Improve Performance And Enhance Fat Loss

Breathing To Improve Performance And Enhance Fat Loss

Proper breathing to improve performance is not just because your body needs the oxygen, but is also about properly regulating life-giving oxygen into your body, but also works out the lungs to enhance your fitness capability.

You often see athletes compete by giving it their all and sometimes you can even hardly notice that there are certain unnoticeable processes that help them develop their physical capabilities and bring it up a notch and proper breathing is one of those.

Professional fitness trainer and writer Lara McGlashan discusses the importance of perfecting the process of breathing to improve physical performance and why it is so.

BREATHE LIKE AN ATHLETE

Breathing. We usually don’t think much about it; our bodies simply make it happen autonomously like it does digestion and circulation. But then you sprint to catch the bus, carry your toddler up two flights of stairs or kill it in your WOD. Suddenly you’re gasping for air, desperately sucking O2 like a beached cod. At these times breathing becomes a voluntary activity, and the way you inhale and exhale could actually affect athletic performance.

“Proper breathing is one of the most overlooked resources in sports and fitness,” says Laurenn Cutshaw, a former collegiate gymnast and vice president of marketing and branding for Yoga Six. “The movement of air in and out of our lungs facilitates an exchange of oxygen that every cell in the body needs to survive and perform.”

Improper breathing can hinder performance since CO2 is not properly cleared, thereby causing a buildup of waste and altering the pH of the body. “And if you reduce oxygen to muscles, there is also less O2 available for ATP production to assist with lactic-acid buffering,” says Ben Greenfield, NSCA trainer of the year and owner of Greenfield Fitness Systems in Spokane, Wash.

Check out these activities and their expert-recommended breathing techniques. Try them out for yourself and see if you can breathe a little easier.

AEROBIC ACTIVITY / MODERATE INTENSITY

Aerobic literally means “with oxygen,” and cardiovascular activities that involve long durations of time and distance require efficient breathing techniques and greater diaphragmatic integrity. Enter rhythmic nasal breathing.

“During endurance activities you’re trying to inhale more than you exhale,” Greenfield explains. “When running, for example, take one deep breath through your nose for three foot strikes and exhale through your nose for the next two foot strikes. As you increase the intensity, change the pattern to a 2:1 ratio of breath to foot strike.”

Nasal breathing can also be used to control your pace and help keep you cool under pressure. “During endurance activities such as running, biking and swimming, an even, rhythmic breath cadence helps maintain heart rate and has a very calming effect on the body,” says Cutshaw.

ANAEROBIC ACTIVITY / HIGH INTENSITY

Anaerobic activities are done in the absence of oxygen, and in an event of short distance, breathing is something of a moot point. “A 100-meter dash involves very little breathing; usually you’ll see sprinters inhale at the command of ‘set’ and then take off,” states Jacques DeVore, CSCS, cycling coach for USA Cycling and owner of Sirens and Titans Fitness in Los Angeles.

Once you start lengthening the sprint distance, however, breathing becomes more of a factor. “Your body becomes exhausted of creatine and you need to get oxygen on board to burn glucose and power the activity,” says Greenfield. In that kind of situation, breathing through your mouth becomes the most efficient way to deliver oxygen to needy tissues.

There is a downside, however: “Breathing through your nose may lead to tightening of the facial muscles,” explains Jonathan Mike, Ph.D., CSCS, assistant professor of exercise science at Lindenwood University in St. Charles, Mo. “When sprinting, your entire body — including your facial muscles — should remain in a relaxed state, with your mouth open slightly, to deliver the most oxygen.” Read full article

Can one really lose weight or burn fat by breathing? It may seem preposterous, but in fact there is a science to it.

Here is a perspective from wellness author and speaker Mila Diamond on how breathing can help you improve your well-being and fitness.

Lose Weight by Breathing… Really!

The amount of oxygen in our blood determines whether we have enough energy and the rate of our aging.  Breathing is probably the most important function of the body and oxygen is, by far, the most vital element for staying alive. Your brain cannot function without oxygen.  Without sufficient oxygen, the brain literally shuts down.

You would think that we know how to breathe properly!  We have been breathing our whole life.  However, we often take shallow breaths or, even worse, hold our breath when we are under pressure or are intensely focused on a task.  This lowers the oxygen level in our system causing fatigue and lack of clarity.  As a result, we often make poor decisions in those stressful situations when we need to be our best.

Leading a sedentary lifestyle or sitting for extended periods in front of the computer or TV also creates a serious oxygen deficit.  Have you ever noticed that you may actually feel exhausted after vegging out in front of TV?  How could you feel so tired when you didn’t do much?  Your fatigue is caused by a lack of oxygen.

Oxygen is a highly flammable substance that speeds up chemical reactions.  In the body, oxygen thins the blood a little which helps lower your blood pressure and speed up the flow of blood.  This increases your metabolism and burns more calories.  The more oxygen you have in your blood the faster your metabolism will be.  You burn fewer calories sitting in a stuffy room versus sitting outside in the fresh air.  Cool air causes an additional increase in your metabolic rate because you need to expend more energy to keep the body at a comfortable temperature.  The more oxygen in your bloodstream, the more energy you will have, the clearer your head will feel, and the more calories you will burn.

Your oxygen intake is much higher when exercising in nature versus exercising inside a gym.  You burn more calories exercising outside!

When you are physically active your breathing becomes deeper and you receive more oxygen.  More vigorous exercising causes an even greater demand for oxygen.  A greater demand forces you to breathe faster and deeper so that more oxygen will enter your bloodstream.  Some fitness fanatics will even go so far as to hook up to an oxygen machine while on a treadmill.  In our humble opinion, this is completely unnecessary.  In fact, in our own experiments, using medical grade oxygen machines did not create noticeable results.  Also, be aware that oxygen can be toxic at high concentrations!  To get the most benefit you simply need oxygen-rich fresh air.  The easiest (and usually the cheapest) way to get this is by exercising in nature when possible.  Trees and plants generate healthy, oxygen-rich air.  Get out in nature as often as you can.  Plan a hike, take a bike ride, or do some other form of activity while you are outside.

This all sounds great, but what if you are stuck at the office sitting in front of the computer for hours?  What if you are too busy to fit in an hour or two of aerobic exercise into your day?  We have good news for you!  Deep, active breathing can increase your oxygen intake even when done for just 1 to 2 minutes at a time! Read full article

Yes, it’s true. Your eyes are not playing tricks and indeed, there are actually several breathing exercises that can help activate your abdominal muscles to ensure that you get shredded and at the same time lose fat while you’re at it.

The Fit Indian health writer Deblina Biswas gives you a compilation of the most effective breathing exercises that can actually help burn fat and lets you lose those pesky love handles.

Top 10 Breathing Exercises to Lose Belly Fat – Abdominal Exercises

Belly fat is the most irritating accumulation of fat around the abdomen region. This is a dangerous health hazard because it can cause many internal problems. The most frequent problems faced by people with belly fat are high cholesterol, heart stroke, hypertension, heart attack, diabetes and many others. This belly fat is very stubborn and to shed and will often take many months or years to vanish. You either need to go to the gym, do ab exercises and crunches or choose to do cardiovascular exercises along with a weight loss diet such as a simple 1200 calorie diet plan. But many of us don’t like to sweat it out in the gym, and the best and easy way to deal with your belly fat would be breathing exercises.

Deep breathing exercise is the best exercise to reduce belly fat which helps you in shaping up in a relaxed manner. One can eliminate the fat present on top of the abdominal muscles with these breathing exercises.  Breathing exercises are gaining a lot of popularity nowadays as they are really effective in the abdominal area. These exercises are known as pranayama, usually associated with yoga. They help you gain health and longevity; they also improve digestion by strengthening abdominal muscles. It is an art and needs to be practiced with care. Read on and watch the videos

As you understand the effects breathing to enhance performance, it is always very important to know that no matter how simple it may be, mastering the breathing process does give you your edge in giving you the optimum performance you need.

To support your fat loss workouts and enhanced performance, you also may want to supplement on Cytomax from Cytosport to help rehydrate and fuel your body after your workouts.

Specially formulated with the trademark Advanced Carbohydrate System, it helps enhance performance to keep you properly nourished and hydrated all throughout your training.