Can you get better results with shorter workouts?

To find out the answer to that question, see what fitness expert Jon Benson had to say. Editor’s Note:  Fitness author Jon Benson shared this letter with me and gave me permission to share it with you. Enjoy!
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If I had to pick out the number one reason most people fail to achieve good results in the gym, guess what it would be?

Over-training. Exercising too much.

Sounds counter-intuitive, but trust me: It’s quite real.

Folks write to me all the time and say…

“Jon, I don’t get it. I cannot lose body fat and I’m running six days a week for an hour and training in the gym five days a week for 45 minutes!”

My answer back is usually:

“You are training 4x more than me, and I’m a fitness pro!”

Look, do you take 21 aspirin for a headache, thinking the more you take the faster your pain will go away?

No?

So why apply the same logic to fitness? Only a certain amount is required. Beyond that, you are spinning your wheels.

When I wrote 7 Minute Muscle (available here:  7 Minute Muscle) I exposed all the lies about training too long and why this is not the best way to achieve the results you want. Check it out if you want the facts.

One more thing:  75% of your progress will come in the kitchen, not in the gym or on the treadmill.

As for me, I would much rather eat smart and train less than train all the time and be forced to eat 6-8 times a day just to recover from it all.

That makes no sense to me at all.

You?

7 Minute Muscle <— Less Is More!

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Here is what Jon had to say -

A lot of my readers ask me how long to rest between sets while exercising.

The answer is: It depends on your goals.

If you are training to increase strength, I recommend resting a bit longer – up to two minutes for exercises like squats and heavy dumbbell work.
But if you want to burn the most amount of body fat and gain lean muscle, I recommend resting for very short periods of time.

“The Iron Guru” Vince Gironda used to recommend leaving your hands on the bar between sets — now THAT is short rest intervals!  He would frequently rest only 15-20 seconds between sets.

This is similar to the strategy I use in 7 Minute Muscle — very short rest intervals and very intense training. Smart, short, efficient. That’s the way to go.

A good place to start is simply reducing your rest intervals by 10 seconds.

No matter what workout you’re using, decrease your rest by 10 seconds between sets. You may not be as strong on the last few sets (if you are training traditionally… if you use 7 Minute Muscle your rest is “built-in” and not an issue.) Over time you will work your way back up to the same amount of sets and reps but done in far less time.

This means more work output, which means more muscle if your nutrition is good.

This is the best way to train most of the time:  Limited rest, intense sets, and short workouts.

They are the ones that produce results.

Go here for more information –> Short Effective Workouts

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Circuit training is an intensive form of fitness training that combines cardio and strength training in which a set of exercises is completed one right after the other. Each exercise is performed for a specified number of repetitions or for a prescribed time before you move on to the next exercise.

For many athletes and fitness buffs, circuit training is a great way to give yourself a total body workout (both aerobic and strength training) in a short workout.

A lot of people feel that if they don’t spend at least an hour or more working out at the gym that they won’t see results. But that is not true. You can do a concise intense short circuit training work out and get an even better session than you might get from from a slow workout for an hour and a half at the gym.

Circuit training is a workout that puts together lifting weights and aerobics. In a circuit training workout you do your exercises quickly and you don’t rest a lot between sets of exercises.

Circuit training is a really tough but very effective workout. Some people avoid circuit training because it is such a challenge. Others love circuit training because even though it can push you really hard – it is much shorter than a traditional workout and many feel that they can do anything for a short period of time especially when they see the fabulous results of this type of workout. Circuit training has been found to burn fat faster and build shapely muscle more quickly than almost any other type of workout for the amount of time invested.

To engage in a circuit training workout that will really get you results, you want to start with a three to five minute warm up and then do five minutes of cardio that builds in intensity – this gets your heart and body ready for the circuit. A sample circuit training workout could have two to three complete circuits with each circuit containing six strength training exercises and six cardio exercises that are completed one right after the other with little or no rest in between. You could complete a workout like this in as little as twenty to thirty minutes while burning hundreds of calories.

Circuit training is a fantastic option for getting a total body workout if you are short on time. You just can’t beat circuit training for an effective efficient workout!

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In my practice I have never advocated to a patient that his goal in fitness should be to satisfy the people who have devised any given set of capabilities. This is not because I do not strongly advocate participation in any and all forms of physical recreation. All types of therapy, be they pill or scalpel, must be predicated on the needs of and advantages to the individual. This is also true of exercise.

My own practice ranges from athletes on the United States Olympic Team to patients who are bedridden with a variety of serious ailments. But many of my bedridden patients are in as good shape for them and their potentialities as are the Olympic athletes.

Physical fitness is judged on a sliding scale. One patient in particular has a flair for zestful, vigorous living. As an indirect result of his participation in World War I, he eventually required bilateral amputations of his legs above the thighs. But when he came to our summer cottage, this handicap as always was of secondary importance. Having divested himself of his artificial limbs, he would be carried by a couple of the younger men to the end of the dock and unceremoniously dumped. After the initial horrendous splash, he would bob to the surface, sputter a bit, and then make off for deep water.

Your own base line or yardstick is you at this moment. From now on you improve, you deteriorate, or you hold the line. This is where you start. And a medically sound beginning it is.

Consciously or unconsciously each sportsman has devised his own fitness testing. It may be formal (one more push-up, lopping two seconds off his hundred-yard swimming time, or returning to normal pulse less than three minutes after exercise) or informal (“it sure was easier to climb Mount Yahoo this year!”)—but it is there.

The most currently inept fitness enthusiast can outline his own testing program by using the following rules:

1. Measure areas relevant to your own recreational activity.

If you bicycle, time yourself once in a while over the same route. Do not think that a certain number of deep knee bends will greatly improve your ability to pitch a pup tent.

2. Always test yourself under the same conditions. Time of day, mood, weather, recent sleeping habits, and many other factors should be as similar as possible.

3. Measure for greater endurance. If you are now able to dog-paddle for 21 minutes, see if you can up this to 22 minutes. Or if you are weight-lifting 20 pounds ten times, see if you can press eleven times.

4. Measure for greater strength. If you are now completing six laps of the pool in 21 minutes, how about six and a half laps in the same time? If you are now pressing 20 pounds ten times, how about 25 pounds ten times?

5. Measure your own improvement. Fitness tests should not compare one sportsman with another or be used on a one-shot basis. Repeated evaluations are the key to good fitness tests. They should be used as a guide for the individual sportsman in his evaluation of self-improvement. In fact, most sportsmen know their general condition without ever resorting to formal testing.

6. If you are seeking general fitness, then devise over-all tests. Fitness should be total and not restricted to one area of the body. It makes little sense to work the legs hard without paying some attention to the arms. In testing yourself, test arms, trunk, and legs.

7. Make the goals simple enough to accomplish in a few weeks—or you will go stale and lose interest. A fifty-year-old executive who has been sedentary for twenty years may find a single push-up impossible. And it might take him six discouraging months to be able to do two. Obviously he should be doing “modified push-ups” rather than regular push-ups

If the above suggestions are incorporated into your own program of fitness evaluation, more technically scientific methods are unnecessary. However, properly understood, these tests do have value. Perhaps you may wish to adapt portions of them for yourself.

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Motivation is the drive in fitness training. But believe it or not, it’s the hardest too. That’s why you are haven’t been working out! This is especially true for beginners with fitness training program.

When things are done repeatedly and turn out to be a routine, how fun and electrifying it was in the beginning, it will still get boring! To add to that, exercises never show immediate results, making you lose that motivation you had when you first came to join the program brimming with excitement. You will then be left with the word ‘impossible’ in your head.

To avoid this is to keep your fitness routine as fresh and interesting as possible, rather than the same old thing for years. One of the best solutions will be to have a personal fitness trainer.

A professional fitness trainer doesn’t only come in the package of information, or guiding you through the mechanics of the equipments at the gym. The best fitness trainer will be able to help in motivating you when necessary for success of your target and achievements.

Motivational words cannot stand on its own. So this is when the knowledge of the trainer comes in. A good trainer can guide your with variety of routines to keep your fitness routines at fun rate. Your trainer can show you tips and tricks that will help you make your workouts or diet more successful. Stories of the success of others that they’ve been involved with as a trainer could help you maintain your level of motivation while you squirm your way through those machines.

One of the utmost importances in a fitness trainer is to make you calm and feel at ease when you are feeling down or thinking of failing. It goes the same as when you think you need a break. A good trainer will be understanding and able to accept it emotionally, the necessity for you to step back for a while and relax from the fitness regiment from time to time to shoot for a better level of success.

However, every trainer is different. So do your research right before selecting your trainer. Some may fit your personality and understand your lifestyle, as others might have a different perspective on it.  One of the few things you have to consider before selecting a fitness trainer is if the trainer certified. Do check the educational background too. Many colleges and universities now offer courses in the field of fitness training. You can then find out what your potential trainer has achieved through it.

One of the most important elements you should not missed out when selecting the right character in a trainer is if he or she is qualified in first aid or CPR. Many unexpected things can happen during fitness training programs, and you would want to know if he or she is qualified to deal with unforeseen situations. Meet your potential fitness trainer and get to know him or her a little better so you can know how the trainer’s personality likes. It is important to have a trainer that you feel comfortable with. If it’s a recommended trainer by a friend, even better!  Ask for the trainer’s goals for your development. It’s good to know if your trainer understands what you are hoping for to accomplish and keep track of your progress.

A fitness trainer plays a big role to an exercise program. He or she should be able to provide guidance, advice and encouragements to you when necessary so you will stay on track with your exercises to achieve your target.

You should also note that you can hire a fitness trainer for just one session so that they can access your fitness level and set up your fitness goals. If you have just signed up with a health club or gym you are usually given 1 free hour with the trainer for this goal.
Be sure not to shy away and use your free hour.

Even using a fitness trainer one time can make a big difference in your motivation and your results.

Technorati Tags: fitness trainer, how to hire a fitness trainers, what is a fitness trainer

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However, many of the supplements that men take, women should also be taking. When I am speaking about supplements it’s not just bodybuilding supplements but supplements that women on a diet need and also supplements to support basic needs that we often don’t get from our food supply while dieting.

Often when women diet they cut back on protein which is a big mistake. Protein is needed by the body to help keep muscles healthy (one of these muscles is the heart). If you find that you have been cutting back on protein to reduce calories then it is suggested that you add protein powder to your diet. Protein powder will supplement the body while being low in calories and fat and makes a wonderful and healthy meal replacement.

For a great low cal, low fat smoothie that can be used as a treat or meal replacement mix 2 servings protein powder, 8 ounces skim milk and 1/2 banana or fruit of your choice. Whirl and you’ve got a great tasting delight. If you prefer to have your fruit as a snack, 1 tablespoon of cocoa powder may be used.

Try adding protein powder to your diet and you’ll see how easy it is to keep your calories down, yet you won’t feel deprived.

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Although brisk walking is god for you, it’s not going to blast that fat away.  It will take many months to see good results.

In order to as some say “blast off the fat”,  you will need to add weight training into your routine. 20 minutes of weight training will burn more fat and get you closer to 6 pack abs than brisk walking will for 2 hours a day.

Take this test –for 2 weeks give up your standard cardio routine and do some serious weight training and measure your fitness level at the end of two weeks. I think that you will be quite surprised.

Technorati Tags: burning fat, cardio, blasting fat

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1) Don’t Over train

If you want to improve your bench press then you have to make sure you are not over training. If you are benching every time you are in the weight room then you are doing it too much. You only need to do bench press once per week. If you are benching all the time and not seeing any gains then try cutting back and see what happens. Your muscles need time to rest and recover. They can’t do that if you are constantly tearing them apart.

2) Train Other Muscles

Your chest is not the only thing you should be focusing on in order to improve your bench press. You should be working on your entire body with a special emphasis on your triceps, lats, and delts because these muscle groups play a huge role in bench pressing.

3) Have a Lifting Partner

Having someone there to spot you while you are bench pressing will help for a few reasons. The most important one is safety. Let’s just say it’s not fun having hundreds of pounds fall onto your chest and a spotter will stop that from happening. But a lifting partner can also help improve your bench by giving you encouragement and pushing you harder during your lift as well as providing someone to prove yourself to. You will also have the added confidence knowing someone is there to help you if you fail, so you will tend to push yourself harder.

4) Go Heavy

If you are trying to get stronger and improve your bench press you should not be able to get more than five reps of the weight you are using. However, you should also be able to actually do the weight close to five times each set so you are getting some reps in. Go as heavy as you can while still being able to get a few reps in each set.

5) Take Supplements

Weight lifting supplements such as creatine whey protein can help you improve your bench press tremendously. They will help with strength, recovery, stamina, explosiveness, and other things that will allow you to bench more.

There you go, 5 tips to help improve your bench press. If you want to be able to brag to your friends about how much you can bench start with the above tips and you will improve your bench press very soon.

Technorati Tags: bodybuilding, no-explode, bodybuilding supplements

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There are three excellent reasons everyone should be cutting down their workout sessions if they want to build muscle.

1. Growth hormone and testosterone levels peak at about 40 minutes into a workout and start declining after an hour. After one hour, muscle building hormones begin stopping and muscle eating hormones begin starting up. People that trains 90 minutes to 2 hours are “taking two steps forward, 1 step back”.

2. Cutting down marathon gym sessions gives you the extra time to pursue your other goals, gives you time to hang out with your family and friends, go to a movie or do something different all together.

3. Your enthusiasm towards working out will be negatively effected by prolonged training sessions. Even if you truly enjoy working out, you’ll probably lose motivation to train altogether if you spend all your time in the gym.

Technorati Tags: shorten workout time, get 6 pack abs quicker with less time

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You know that you have been working hard on your body and you have reached a good level but you just can’t seem to get any bigger. You have increased your workout days and also the amount of time spent but still no luck

Instead of running out and getting creatine or any other stimulant product have you thought of Gakic caps? There is no cycling time, no loading and no maintenance phases, Gakic caps as it works immediately.

Gakic caps works through your normal fatigue threshold and blasts through it so that you can reach the next level.

If you haven’t be able to see the results that you are working so hard for you may want to try Gakic caps.
Push past your weight lifting plateau with Muscletech Gakic Caps, $5.00 off!

Technorati Tags: 6 pack abs, gakic caps, bodybuilding

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