Circuit Training

As a personal trainer I’ve heard every excuse in the book to justify not working out, but one of my favorites has got to be this little gem:

“Chris, I want to get in shape. I just don’t have the time.”

To that sorry excuse for an excuse I say this, “HA!” Now let me tell you why you should never use lack of time as a reason to not workout again. Anybody and I mean A-N-Y-B-O-D-Y should be able to find a little bit of time in their day in order to get a workout in. You just have to be smart about it. Today we are going to take a look at one of the best workout techniques you can use to maximize your time. Are ya ready? Well if your not we’re goanna get started anyways so ring the bell…

“Ding. Ding…”

Circuit Training

News Flash: “You don’t have to put in three hours of work every time you go to the gym.”

Yes, this idea may seem revolutionary, but it is a tactic trainers have been using for years in order to get the most out the short time they may have with some of their clients. This tactic is called circuit training.

“But Chris what is circuit training”

Good question John Gosselin I was getting to that. Circuit training is stringing together one set multiple exercises in a row with little to no rest. Circuit training can focus on one specific area (i.e. workout A) or it can combine multiple muscle groups for a total body workout (i.e. workout B). And lose the cigarette. This is a smoke free blog.

Do workout with as little rest as possible

Workout A

(Chest Circuit)

1.Bench Press- 10 reps

2.Push-ups- 10 reps

3. Dips- 1 5 reps

4.Dumbbell Flys- 15 reps

5.Dumbbell Chest Press- 10 reps

Do workout without rest

Workout B

(Total Body Circuit)

1.Air Squats- 20 reps

2.Push-ups- 10 reps

3.Pull-ups- 10 rep

4.Box Jumps- 15 reps

“How is circuit training it time efficient?”

Because of how it is designed Jon. I like your shirt, It’s very becoming of you. It just screams I’m a douche bag, will somebody please punch me in the face.

By giving your self little to no rest in between exercises as opposed to waiting two to three minutes between sets you will begin to notice how fast you will be coming in and out of the gym.

“huh huh huh, he said coming”

Are you guys still even relevant anymore? Why are you here? Oh well, I think I referenced Yakov Smirnov a few posts back so I could do worse.

Anyways you will notice that you will be sweating buckets and breathing hard in a fraction of the time it normally takes you in the gym.

“huh, huh, huh, hard”

Not you too Gosselin! Don’t you have anymore questions to ask me?

“How come Kate don't like me no more?”

I mean questions related to this blog, Jon.

“Oh, why didn’t you say so? Can I really get buff circuit training?”

It depends on what your definition of buff is. If you want to look like a bodybuilder you should probably train like one. Which means more rest time in between sets and a more structured repitition volume. Isolation of muscles and single joint movements is also important. However, if you want to feel better and look more athletic, circuit training is probably for you. Here are a few guys who utilize circuit training in their workout regimine. You tell me if they’re buff.

Super Bowl Champion Reggie Bush

# 1 ranked fighter in the world Manny Pacquio

elite rugby player Daniel Carter

Seems like a bunch of fatties to me!

“What are the benefits of circuit training.”

You mean besides being a time efficient ball buster of a workout, which challenges your muscles, neurologically, physically, cardiovascularly, and will help your body to undergo morphological changes that you thought could only be achieved by spending hours in the gym a day?

Nothing really.

And for the fellas out there who think circuit training is only for girls or group exercise classes. Tell that to these guys.

Cuz I'm not gonna tell them.

The fitness industry understands the importance of circuit training and as usual is using it to make a quick buck as the next big fad in exercise.

If you want to try circuit training at home before you try it at a gym check out these workout videos.

1) P90-X: Tony Horton brings the pain with this great workout series.

2)Billy's Bootcamp: No, it's not Tae Bo. Just when you think Billy Blanks will go away he just keeps coming back.

3) Insanity: It's insane.

Or if you’re ready to learn from a qualified instructor, just check out these guys

Dynasty Fitness

Okay, okay, I know. That was a shameless plug.

“huh, huh, huh, he said pl –“

“Shut up Butthead!”

"..."

Thank you Biff!

Listen, I wouldn’t be telling you about the benefits of circuit training if it was something that I don’t strongly believe in. I myself use circuit training in my workout routines because I feel it gives me an opportunity to cover all of my bases. Because I use train like this often, weight training and cardio training are both extensive parts of my workout routine even if I don’t have the time to spend 30 minutes on the treadmill or a couple hours in the gym every day.

If you feel like you haven’t been making the most out of your workouts lately, give it a try. You may find yourself hooked. You might just have fun.

Because Wrestlemania was this past Sunday, I will leave you with some wise words from a true great thinker, The Ultimate Warrior.

wise words from a wise man.

Bye!

The Macronutrient Chronicles

Have you ever wondered what the difference was between Saturated and Trans Fat? Have you ever been curious about why protein helps you build lean muscle? Are you confused about what the hell a carbohydrate is and don't know if you should be eating them or not? Have you ever pondered about the meaning of life or asked yourself why we're here on this seemingly tiny blue planet in the vastness that is the universe? Well you're in luck because this blog will answer all those questions and more! Except for the crap about the meaning of life and the universe. Go talk to a philosophy professor or something.

If you are reading this (and lets face it do you honestly have anything better to do?) then congratulations! You are privy to witnessing the first chapter in the EPIC, MOMENTOUS, ABSURDLY LARGER-THAN-LIFE CLASSIC, The Macronutrient Chronicles! Read this semi regular piece and learn (probably more than you ever wanted to) about the most important nutrients there are, the macronutrients. And you can only get it at the Dynasty Fitness Round Table. So without further ado, I present to you…

EPISODE I: The Fellowship of The Fat

Fatso Baggins

How much do you know about fat? Ask yourself that question and unless you are a nutritionist, a know it all, or a liar the answer is probably not much.

Ask people how much fat they should be consuming a day and most will probably answer none.

WRONG!

Ask people to explain the differences between all the different types of fat and most may not be able to give you an answer.

FAIL!

Ask people to calculate pi to the 54 decimal and most may not be able to.

STUPID…well actually that was a pretty difficult question and I don’t blame you if you weren’t able to do that. I uh, actually don’t know where I was going with that question. It kind of has nothing to do with the rest of this blog. I promise I will try to stay on track from now on. And also I apologize for calling you stupid in capital letters earlier. I know it is the typing equivalent of yelling and that was a little uncalled for. Hope I didn’t hurt anybody’s um, feelings. Sorry. Now where was I? Oh yeah…

FAT!

Weird Al FTW! What's with the transvestite a t the end?

Let me just start out by explaining that fat is an essential macronutrient. And something that everyone needs to consume on a regular basis. And when I say everyone I mean EVERYONE! Yeah I’m even looking at you Jabba.

Fat is a great nutrient, and if consumed properly can be a wonderful tool to help reach your health and fitness goals whether you are an athlete or even if you just want to look good at the beach kind of like this girl…

what was I saying? Something about fat I think. Whatever.

Oh, and a little something for the ladies too…

That's sexy

But here’s the mind blower! Not only will fat help you look better and perform better, it can even lower your cholesterol and help your internal organs operate properly! I know…It defies all logic, but you know what, I’m not pulling your leg. Everything I’ve said is true. Google it. Just wait till after you’ve read this blog.

So fat is good for you! Hold on. Don’t start shoving cupcakes down your throat just yet. Not all fats are created equal. You have to understand that there are different types of fat and that while some can help you. Others will most deffinately hurt you. So in order to better understand what fats you should or shouldn’t eat (and because I’m such a nice guy) I’m gonna break it down for ya.

"well isn't that special..."

Thanks, Church Lady.

Let’s start out with the fat we hear most about in the news. The notorious Trans Fat!

TRANS FAT

What is Trans Fat? Trans Fat is a man made fat. It was created in a laboratory, kind of like Ripley in Aliens: Resurrection. Originally scientists thought that if they added an extra hydrogen molecule to liquid fats (which are considered healthy fats) they could create a healthier solidified fat. They could use this miracle fat to create a healthier alternative to butter as well as create a healthy food preservative and pretty much make the world a better place. STUPID SCIENTISTS! Always messing with the laws of nature. As it turns out those very same researchers created the Anti Christ of fat. Trans Fat not only raises your bad cholesterol (LDL), but it lowers your good cholesterol (HDL) as well. That’s a double whammy! But it doesn’t end there. Trans fat will also increase your risk of developing heart disease or a stroke! Research also shows it will increase your risk of developing type 2 diabetese. That’s bad stuff. Why are scientists always responsible for unleashing things like this on us. I mean if it’s not trans fat then it’s a zombie apocolypse or it’s a giant mutant monster that attacks Japan. I mean COME ON! I’m calling you out scientists. Stop allowing your murderous creations to escape the lab and ultimately doom mankind. That kind of thing just ain’t cool!

"At least giant mutants don't cause heart disease"

I apologize to all giant mutants. I in no way meant to insinuate that they are responsible for heart disease.

Here’s where it gets scary. Even with all those negative side effects, trans fat is still used. Trans fat is still an effective preservative, so even though it’s not good for you many food companies still use them in their pre packaged foods. Want to know something really scary? Even if a food product says it contains zero trans fat, it may still contain trans fat! Stop now. Take a deep breath. I know that can be a mind blower so just let me explain.

Some where down the line the powers that be decided that if a food contains half a gram of trans fat or less then legally a company is allowed to advertise their product as having 0 grams of trans fat. Here’s where that can get tricky. Food companies will manipulate the serving size of there food to make it appear as though there foods contain zero trans fat.

For example: Keeblers Wheatables Crackers is advertised as a hearty multigrane snack. Now I don’t know about you, but when I hear multi-grain I think, “hey this is heart healthy.” But what they don’t tell you, is that Wheatables has just under a gram of trans fat per serving. “How many crackers in a serving?’” you might ask. 17. Who the hell eats 17 crackers at a time! 17 crackers wont fill anybody up! Hell, it ain’t even a snack! Most people are much more likely to eat 2, 3, or 4 servings at a time (this guy might eat the whole box), which means that you’ll be consuming more than your fair share of trans fat.

The only way to tell if a product really contains Trans Fat is to check the ingredients. Look to see if it contains hydrogenated, or partially hydrogenated oils. If it does than it contains Trans Fat. So put it back on the shelf!

The American Heart Association says that you should consume less than 2 grams of trans fat a day. I’m gonna make it a little simpler for you. DON’T EAT ANY TRANS FAT EVER! There are plenty of other places you can get your fat from that are more nutritious.

Still don't have a grasp on Trans Fat? Here listen to this hot nutritionist pretty much reiterate everything I said.

SATURATED FAT

Saturated Fats are another type of solidified fats. They are otherwise known as Animal fats because well, they are found in animals. I like to think that saturated fats are the most misunderstood of all the fats. Most commonly Saturated Fats are labled as bad fats. This isn’t entirely true. Saturated fats raise both cholesterol levels (good and bad) so it can have both negative and positive effects on cholesterol. However if consumed in excess Saturated Fats can lead to heart disease and stroke. A healthy balance of Saturated and Unsaturated Fats is important. You should consume much less Saturated fat though in order to keep your cholesterol in check. 22 grams a day is recommend for a 2,000 calorie diet.

Don’t stop eating animal meats because your avoiding Saturated Fat or else you may end up like this guy.

I’m just kidding vegans you know I love you! Sorry about the annoying music in the beginning of this clip, but it's the only version I could find.

UNSATURATED FAT

Last but not least we have the Unsaturated Fats. These are otherwise known as healthy fats because they're, well healthy. These fats help lower bad cholesterol (LDL) and raise good cholesterol (HDL) levels. Unsaturated fats can be broken down in to 2 categories. Monounsaturated and Polyunsaturated Fats. Both are considered liquid fats or oils.

Polyunsaturated Fat stays liquid at all times and includes, vegetable oils and, sunflower oil, corn oil, and cottonseed oil. Omega 3 fatty acids are a type of Polyunsaturated Fat found in seafood.

Monounsaturated fat is liquid at room temperature although it can coagulate if refrigerated. Monounsaturated fat can be found in nuts, avacados, olive oils, and canola oils.

So there you have it! Chapter one is in the books! You are a little smarter and a lot better now after having read this. Tune in next time same bat time, same bat channel.

Chris

Body Weight Exercises

You’re at the gym during those peak hours and it is almost impossible to work out. I mean every cardio machine is in use, a couple of behemoths are taking up the benches, none of the good machines are open, and all the dumbbells are being horded. You feel dejected, annoyed, and a little upset. It took you 10 minutes to find a parking spot, and now you can’t even get a workout because of all the friggin people! You are about to leave when you notice the weird guy is working out again. You know the guy. He’s there with his sweatband on and his knee high socks. His shorts are always just a little too short and you wonder if he owns a pair that aren’t purple. He’s doing his usual routine. The guy never picks up a weight. He never touches a machine or gets on the treadmill. You stare at the ridiculous guy knowing he probably can’t see you through his fogged up glasses. Usually you don’t even notice the guy’s workout routine (unless your praying his junk doesn’t fall out of those ludicrously tiny shorts while he’s stretching), but today you notice that he’s one of the only people getting a real workout. While other people are waiting in line to use the treadmills or ducking and dodging each other by the weight racks, that weird guy in the short shorts is all by himself in front of a mirror doing a series of body weight exercises and sweating through his Big Dawg tank top. That’s when you think to yourself how crazy it sounds that out of everybody in the gym today; he’s the only one who seems the least bit normal…

I am about to blow your mind right now. Are you ready? Are you sure? OK fine here it is: You can get a fantastic workout without going to a gym or even picking up a piece of exercise equipment! Oh my god! Did you hear that? Let it sink in for a second. It sounds crazy, I know. But it’s true. You don’t need a gym membership in order to get a workout. You were born with the best type of exercise equipment there is. Can you guess what it is? No, it’s not a friggin Perfect Push-Up. No, it’s not the Perfect Pull-Up either. Sigh. OK. It wasn’t invented by Navy Seals and it sure as hell doesn’t start with the word perfect. I’m just gonna tell you. It’s your body. There are tons of exercises you can do using nothing but your own body weight. And not only are body weight exercises cheap and time saving, you can do them anywhere as well.

A body weight exercise is any exercise where you just use your body for resistance. These exercises can range from simple push-ups and body weight squats to more challenging exercises like pistol squats and Frog Jumps. The beautiful thing about body weight exercises is you can meet a variety of goals. We can work towards gaining strength or we can focus on burning fat. This blog will tell you how to do both.

One of the most common things I hear people say about putting on weight is they don’t have time to work out. Perhaps they might not be able to get to a gym when they’re out of town, which causes them to get a little pudgy while on vacation. Or maybe (and this is one I hear all the time) their just too busy with their job to exercise. These body weight workouts can all be finished in under 20 minutes and don’t require an ounce of equipment. Now you have no excuse not to workout. You don’t have to pay for a gym membership and you can even workout when you’re out of town. These are exercises you could do in your hotel room or your bed room. So now there is no reason to keep those 5 extra pounds off when you’re out of town.

So I know what you’re saying: “Oh great fitness guru. Bestow more wisdom upon us. Tell us more. How pray tell do we put together a body weight workout of our very own.” Well I guess I could give you greedy people what you want one more time. So here are a couple of body weight workouts that you can try yourself.

Leg Circuit

Wanna Burn fat? Try these exercises back to back without rest. Do 25 reps of each exercise for 3 rounds without stopping. And you just completed a tough cardio workout.

1) Mountain Climbers-

2) Air Squats

3) Gator Walks

4) Frog Jumps

5) Burpees

Upper Body Workout

Build Strength and Muscle with these exercises

1) Push ups- 3 sets until fatigue

2) Dips- (Find a bench or chair for this one.) 3 sets until fatigue

3) Decline Push-ups-(Put your feet on that bench or chair) 3 sets of 15

4) Step-Ups-(This time step up on the chair or bench with 1 leg) 3 sets of 20

Core Workout

Get that 6 pack with this gut busting work out.

1) Crunches- 3 sets of 15

2) Body Planks- Hold the position 3 times for as long as you can

3) Reverse Crunches- 3 sets of 15

4) Leg Raises- 3 sets of 10

So there you have it. Until next time. Same Bat Time Same Bat Channel.

Chris