Today I wanted to talk a little bit about a type of training called SUPERSET training. This type of training is great for breaking through plateaus and boosting your metabolism, along with increasing your heart- rate.
A superset workout is when you do two different exercises back to back with no rest. It is a very simple concept, but there are many variations that can be done, thus making it an incredible way to get serious results.
The first superset option is working the same body part with the two exercises. For example you would do pushups for your chest followed by dumbbell flyes for the chest. This allows the muscles to work extra hard because there is no break between each exercise.
Another option is doing antagonist supersets. This means the two exercises will be for opposing muscles. An example is doing a bicep exercise followed by a tricep exercise. Doing this allows the opposing muscle to rest. It also allows you to get a quicker workout with the same, if not better results.
Pre- exhaust supersets involve one isolation movement and one compound movement for the same muscle group. By Doing the compound movement directly after the isolation movement, will pre- exhaust the target muscles making them work extra hard. This results in faster muscle development.
Post- exhaust is the opposite. Do the compound exercise before the isolation exercise.
There are more variations of supersets, but these are some of the most common ones.
The benefits of supersets are bounty, and as I said above, it is a great way to break through a plateau. You will save time doing this type of workout without skimping on results. Doing different exercises for the same body part will exhaust the muscles without having to use extremely heavy weights. You can add intensity to what some people think of as a low intensity workout. And of course, it adds variety and spices things up a bit.
Below is an exercise of an upper body superset workout working the same body part.
Hey all you weekend warriors!
It is absolutely gorgeous outside, so I figured you could take your workout outside with this quick circuit that has a little bit of everything!
Have a great weekend 🙂
I hope 2013 started out with a bang and everyone is feeling encouraged to embark on the New Year with a clean slate and healthy decisions. I know a lot of people make resolutions about their health that include starting some sort of fitness routine. Whether it be going to the gym with your best friend, getting a personal trainer, or vowing to go to Zumba twice a week, you need to make sure you are equipped with accurate information so you can reap all the benefits from your exercise routine.
I am debunking some common fitness myths we have all heard and believed at some point.
1. You can spot reduce your weight loss– When you lose weight you cannot choose what body part gets the reduction. You can do strength training to work the muscles, but it takes a combination of burning fat and strengthening muscles to see definition. This means that you need to do a combination of cardio and resistance training to get a sleek, toned body.
2. Lifting weights will make you too bulky– This is one of the biggest myths that keep women from reaching their full potential. Testosterone is a key factor in increasing muscle size. Men produce over 20 times more than women. Strength training will actually help you lose weight because building muscle burns fat. More muscle also means a higher metabolism, thus burning more fat over time.
3. Lifting light weights is the only way to tone your muscles– Now that I have convinced you to start lifting weights, don’t be afraid to push yourself. You know that you will not bulk up like Arnold Schwarzenegger, so don’t be afraid to test your limits. You are going to gain lean muscle, not Popeye arms. Try to incorporate heavy lifting to the point of fatigue by the 8th to 12th rep in your workout at least once a week. Always remember to be smart about lifting. Use correct form and gradually work your way up to more challenging weights.
4. If you can’t exercise for at least an hour than there is no point– I can tell from experience this is NOT true. Before having Joseph I would exercise for about an hour, but now an average workout is about 30 minutes. There are even times when I only have about 15 or 20 minutes. If you are short on time give it your all with the few minutes you do have. The harder you work the more calories you will burn. You will also reap the benefits of decreased risk of heart disease and stroke.
5. Always stretch before doing any kind of exercise- Stretching before a workout does not increase your range of motion. Some studies have shown that static stretching actually weakens the muscles. It is best to do a warm- up before working out to increase your range of motion and loosen muscles. Light aerobic activity such as jogging or jumping jacks usually does the trick.
I hope I have helped clear up any confusion you may have had about any of these myths. Now that you know the truth you can start the New Year off right with all your fitness goals.
I have been away for a couple of weeks. It was extremely busy over the holidays and things are just now getting back to normal. I love the holidays, but it is nice to get back to my regular routine.
As we enter a new year, I have been thinking about some small tweaks I can make that will positively effect my health. Although I would be considered a healthy, fit American, there are some health mistakes I am guilty of. By making a conscious effort to avoid these mistakes, there will be a big impact on my health and quality of life. I encourage you guys to do the same.
Here are my top three mistakes that I am guilty of making:
1. Not enough H2O- I hate the fact that it is so hard for me to keep up the habit of drinking enough water. It is something I have been working on for years. I always start out great, but it doesn’t last. I am disciplined with so many other aspects of my health, so it is frustrating that I have such a big problem with this, especially since it is one of the single most important things you can do for your body to stay healthy.
2. Not enough sleep– I am sleep deprived for obvious reasons- I know it is important to get back on a normal sleep schedule, but I need to realize that a normal schedule now will not be what I considered normal pre- baby.
3. Skipping meals– I never used to be guilty of this until I became a parent. It is much harder to eat three meals a day when you are busy taking care of everyone else. If you are guilty of this one it is important to remember that you need to be taken care of too! Food nourishes your body and gives you energy. Your metabolism is also much slower when skipping meals.
Another mistake that most people are guilty of is obsessing about their weight. I did not add this to my top three because I have been working on this one for years and have improved tremendously. It is a slippery slope to this dangerous obsession that many Americans struggle with. As soon as I threw out my scale and quit obsessing about the numbers I lost weight and was much happier. If you struggle with this mistake try throwing out the scale. You will be amazed by the freedom that comes along with it.
I am sure you guys can relate to some of these mistakes, and I hope this will motivate you to take a look at your health and make the small tweaks that make a big difference.
Now, here is the first workout of the year! I love this because it is quick and intense. It works your arms and abs while kicking your butt with some cardio. You can also find this workout, along with others, on my workout page.
Below, I have listed the exercises that may be unfamiliar to you:
Around the Worlds
Plank kick outs
bent over row
Bent knee hip raise