Circuit training 

is a workout style that involves progressing quickly from one movement to another in a series. The series is completed when you have done one set of each exercise. A metabolic circuit is one designed to target certain aspects of the body’s metabolism during exercise, usually in order to maximize the energy burned from carbohydrates and fats. Circuit training has also been shown to safely improve standards in muscular strength and endurance beyond traditional training alone.

How It Works

In standard resistance training, you would perform several sets of an exercise, often with lengthy rest periods, which tends to stress the phosphagen system and glycolysis, which are your energy systems associated with short bursts of strength and power. Metabolic circuits cut down on the rest time to maintain intensity with a higher volume of exercise, which works the slow glycolysis and oxidative systems responsible for endurance. This style of training continuously taxes your body for energy, which burns a lot of calories and results in significant positive changes in body composition and metabolism.

Finding Your Structure

There are many ways you can structure your circuit training to keep the intensity high and your metabolism rocketing. A popular approach is to use high-intensity intervals. For example, you could do 30 seconds of work at your maximum capacity, then rest for 15 seconds and continue to the next exercise. You could designate a certain number of reps, such as 12 repetitions of each movement, or ten of some and 20 of others. Try breaking your circuit into rounds by performing four or five movements with little rest, then taking a one minute break before the next round.

Metabolic Movements

Circuits can be tailored to focus more or less on any part of the body, but metabolic circuits will work best by incorporating full-body exercises. The more muscles you use, the more energy and oxygen your body will require, creating a deficit that will burn calories during and after exercise. Thrusters and burpees are two great full-body motions that stimulate metabolism. You can still pick exercises that target certain muscles, so long as you choose the best variations. For instance, if you want to work your chest, do pushups, which integrate your core and legs, instead of bench presses.

Sample Circuit

The following is a metabolic circuit that requires only your body weight and a pull-up bar. There are three rounds with one minute breaks between each round. Perform each movement for 30 seconds, then rest for 15 seconds before moving on. Round one is pushups, hanging leg raises, alternating lunge jumps and Russian twists. Round two is burpees, side lunges, pull-ups and sit-ups. Round three is pushups, squat jumps, bear crawls and steam engines. As your strength and endurance improve, you can increase the work time, decrease rest time, and do the circuit more than once or all of the above.

 example of circuit

Conditioning fitness program

Day 1 : whole body circuit: 

Leg ext

Leg curl 

Leg press 

Flat Bench press

Incline 

Lat pull down 

Low row. 

2 sets of 25  performed non stop. 

Day 2; 

Lower body : ( after you have rested 48 hrs at least)

(Step ups )

Lunges

Plate loaded leg press

squats plate loaded

3 sets of 25 reps. 

Abs on abcore. 4 x 25  each . 

Crunches on mat 

Leg raises hanging on pull up machine 

48 hrs later:

Day 3;

Upper body :

Bench press: 

Incline bench press

Cable cross overs ( the hulk pose)  

Lat pull down 

Low row 

Dead lifts 

Shoulder presses

Biceps curls 

Triceps push downs . 

2 sets of 15-12 each exercise 30 second rest. 

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How to Get Amazing Abs Fast

Fitness Program for a solid Six Pack

 By David Benjamin

Get great abs today. Photo Credit sexy man with washboard abs image by MAXFX from Fotolia.com

Six pack abs are like the fitness equivalent of a badge of honor. A lean rippling abdominal region tells the world that you’ve put lots of time and energy into staying in shape. It’s no wonder the six pack holds the place it does in popular culture. With some time and energy, you too can sport the six pack of your dreams.

Step 1

Use hanging leg lifts to tone your abs without stressing your back. Hang from a pull-up bar with your legs and torso straight, but with what is called a "posterior pelvic tilt". This means a slight backward incline to the upper body where your pelvic region is tucked in. (This tilt is built into the "Roman Chair", an apparatus used for knee lifts and leg lifts. Hanging from a pull-up bar is more challenging and involves activation of more stabilizer muscles. There are elbow slings or sleeves which can be used to support your arms while hanging.) Without swinging, pull your knees up toward your chest. Pause briefly, and then slowly lower your legs to the start position. To make hanging leg lifts harder, perform them with your legs straight. Complete four sets of 15, increasing the number of total reps as you adapt to the exercise.

step 2

Build core strength and abdominal control with planks. Lie face down on the floor. Put your forearms underneath your chest and push your upper body up off the floor. With your toes on the floor, lift your hips up so only your arms and toes are supporting your weight. Keep your body straight and rigid and hold this plank position for 15 seconds at a time. Do four sets. Increase your duration as you adapt to the exercise. Consider adding crunches, side crunches, and other floor exercises to your ab workout as you adapt to the hanging knee/leg raises and the planks.

Step 3

Burn the fat off your midsection with interval training. Using a stationary bike, warm up for 10 minutes at an easy pace. Following your warm up, raise the resistance and pedal as hard as you can for 30 seconds. Return to your warm-up pace for one minute before starting the next sprint. Repeat for five intervals.

Step 4

Eat whole foods to keep your metabolism high. Try low-fat proteins like baked or grilled chicken, fish or lean meat. Fuel your workouts with complex carbs like oats and brown rice. Stay away from white flour, and sugar, which quickly raise your blood sugar, promoting fat gain around the middle.

Step 5

Perform the abdominal exercises three times per week and the Interval training five days a week. Stick to your diet every day.

If you are currently less than 20 lbs. overweight, you will begin to see improved abdominal definition within a month. After three months, you should have a clearly defined abdominal region. If you are significantly overweight, you'll still see fat loss, but it may take longer to see clear abdominal definition.

Tips

• Stay consistent. The closer you stick to your diet and the fewer workouts you miss, the quicker and more permanent your results will be. For some extra motivation, try this plan with a friend. You'll have more fun and keep each other accountable. Take photos to show your progress.

Fitness program: 5 steps to get started

Are you thinking about starting a fitness program? Good for you! You're only five steps away from a healthier lifestyle.

By Mayo Clinic Staff

Starting a fitness program may be one of the best things you can do for your health. Physical activity can reduce your risk of chronic disease, improve your balance and coordination, help you lose weight — even improve your sleep habits and self-esteem. And there's more good news. You can do it in just five steps.

1. Assess your fitness level

You probably have some idea of how fit you are. But assessing and recording baseline fitness scores can give you benchmarks against which to measure your progress. To assess your aerobic and muscular fitness, flexibility and body composition, consider recording:

• Your pulse rate before and after you walk 1 mile (1.6 kilometers)
• How long it takes to walk 1 mile (1.6 kilometers)
• How many pushups you can do at a time
• How far you can reach forward while seated on the floor with your legs in front of you
• Your waist circumference as measured around your bare abdomen just above your hipbone
• Your body mass index

2. Design your fitness program

It's easy to say that you'll exercise every day. But you'll need a plan. As you design your fitness program, keep these points in mind:

• Consider your fitness goals. Are you starting a fitness program to help lose weight? Or do you have another motivation, such as preparing for a marathon? Having clear goals can help you gauge your progress.
• Create a balanced routine. Most adults should aim for at least 150 minutes of moderate-intensity aerobic activity — or 75 minutes of vigorous aerobic activity — a week. Adults also need two or more days of strength training a week.
• Go at your own pace. If you're just beginning to exercise, start cautiously and progress slowly. If you have an injury or a medical condition, consult your doctor or a physical therapist for help designing a fitness program that gradually improves your range of motion, strength and endurance.
• Build activity into your daily routine. Finding time to exercise can be a challenge. To make it easier, schedule time to exercise as you would any other appointment. Plan to watch your favorite show while walking on the treadmill, or read while riding a stationary bike.
• Plan to include different activities. Different activities (cross-training) can keep exercise boredom at bay. Cross-training also reduces your chances of injuring or overusing one specific muscle or joint. Plan to alternate among activities that emphasize different parts of your body, such as walking, swimming and strength training.
• Allow time for recovery. Many people start exercising with frenzied zeal — working out too long or too intensely — and give up when their muscles and joints become sore or injured. Plan time between sessions for your body to rest and recover.
• Put it on paper. A written plan may encourage you to stay on track.

3. Assemble your equipment

You'll probably start with athletic shoes. Be sure to pick shoes designed for the activity you have in mind.
If you're planning to invest in exercise equipment, choose something that's practical, enjoyable and easy to use. You may want to try out certain types of equipment at a fitness center before investing in your own equipment.

4. Get started

Now you're ready for action. As you begin your fitness program, keep these tips in mind:
• Start slowly and build up gradually. Give yourself plenty of time to warm up and cool down with easy walking or gentle stretching. Then speed up to a pace you can continue for five to 10 minutes without getting overly tired. As your stamina improves, gradually increase the amount of time you exercise. Work your way up to 30 to 60 minutes of exercise most days of the week.
• Break things up if you have to. You don't have to do all your exercise at one time. Shorter but more-frequent sessions have aerobic benefits, too. Fifteen minutes of exercise a couple of times a day may fit into your schedule better than a single 30-minute session.
• Be creative. Maybe your workout routine includes various activities, such as walking, bicycling or rowing. But don't stop there. Take a weekend hike with your family or spend an evening ballroom dancing.
• Listen to your body. If you feel pain, shortness of breath, dizziness or nausea, take a break. You may be pushing yourself too hard.
• Be flexible. If you're not feeling good, give yourself permission to take a day or two off.



5. Monitor your progress

Retake your personal fitness assessment six weeks after you start your program and then again every three to six months. You may notice that you need to increase the amount of time you exercise in order to continue improving. Or you may be pleasantly surprised to find that you're exercising just the right amount to meet your fitness goals.
If you lose motivation, set new goals or try a new activity. Exercising with a friend or taking a class at a fitness center may help, too.
Starting an exercise program is an important decision. But it doesn't have to be an overwhelming one. By planning carefully and pacing yourself, you can establish a healthy habit that lasts a lifetime.

24 Things Fit People Do Differently

by John Gibson Follow me on Twitter here.

Every year, millions of people begin the journey to lose weight and get fit. Many of these people make drastic changes and arrive at a point where they can call themselves fit.

Unfortunately, most people who start their weight loss journey struggle and never finish it. What is the difference between those who succeed and those who don’t? After working with many people on both sides of the spectrum, I’ve discovered that there are major differences between these two types of people, and it has nothing to do with genetics.

Here is what I’ve learned that the successful people do differently to become fit when others fail. Adopt these principles, and you’ll see results in no time.

1-Find Solutions, Not Excuses

During your fitness journey, you will run into challenges. Those who don’t lose weight give up as soon as the going gets tough. Those who drop the fat will say to themselves, “This is hard, but how can I make it easier? How can I make myself stronger?”

2-Clean the Slate Often

Temptations arise and mistakes happen, but veering off the path for a second doesn’t mean that you have failed and should give up. Just because you slipped and ate some donuts for breakfast doesn’t mean you should use that as an excuse to eat poorly the rest of the day. To succeed, recognize the mistake, say oops, wipe the slate clean, and get back on the path to fitness success without guilt.

3-Envision the End Result

When you reach fitness success, what does it look like? How does it feel? How have you changed? Those who succeed answer these questions at the beginning. They actively keep the end results in mind and use that as motivation to reach their goals.

4-Focused Workouts

To lose fat, you must come to each workout with a purpose. Have a plan, and work your butt off every time. Those who succeed mean business, and they don’t put up with people who want to chit-chat and distract them during this sacred time.

5-Track Progress

Weight is not the only indicator of success in fitness. Those who succeed keep track of measurements, body fat percentage, increases in strength, weight lifted during each workout, and any other metrics that are a part of your goals.

6-Plan and Prepare

What happens when lunchtime hits and you are out and about running errands? What do you do? Many people get so hungry that they make poor choices, or they grab fast food in a hurry. Successful fit people prepare their meals ahead of time and don’t have to worry about getting stuck without a healthy meal. They have prepared a gym bag to make it easy to get to the gym and avoid excuses. They schedule their day to reflect their priorities.

7-Make Goals Visible

Setting goals is one thing. Having your goals at the front of your mind at all times is very different. Those who succeed have their goals written down and reminders posted where they frequently spend their time. The kitchen, bedroom, bathroom, office, and the car are the perfect places to stick a reminder. Maybe it’s a motivational message to keep your head in the game or a photo of someone you aspire to look like. These successful people review their goals often to make sure they are on track.

8-Surround With Supportive Friends

You become like those you spend your time with. People who succeed spend most of their time with others who positively influence them. These friends support eating and exercise habits that will help you succeed. Avoid people who don’t respect your lifestyle choices or encourage you to make poor choices. Even better, see if you can get any friends to join you for exercise or have a healthy meal together. You can help motivate each other.

9-Eat For Nourishment, Not Pleasure

Those who succeed in fitness see food as a way to nourish and fuel their bodies, not as a way to mindlessly snack or stuff down emotions. Most meals are prepared for this purpose. They allow themselves to indulge in their favorite treats every once in a while, but 90+% of the time, they eat healthy, whole foods for nourishment.

10-Schedule Reflects Priorities

When you schedule your day, what activities are most important to you? Those who succeed prioritize workouts and meals. They forgo or rearrange other activities to make sure they get their workout in and that they are able to nourish their bodies with whole foods. It’s easy to skip working out or eating a healthy meal when it isn’t scheduled as a regular part of your day. Planning and prioritizing make it harder to make excuses, and they help you develop successful habits and routines.

11-Supplement Diets Properly

The supplement world is absolutely crazy and overwhelming. There are thousands of worthless and possibly harmful products on the market, making it challenging to know what’s worth buying without the help of an expert. Those who succeed stick with the basics and don’t jump on every weight loss gimmick that Dr. Oz recommends. The most important supplements they use are protein powders to help them consume enough protein, a multivitamin to help them obtain the most important vitamins and minerals, a greens supplement to help them get enough servings of fruits and veggies, and fish oil. They may use other supplements, but these are the key ones they wisely use.

12-Test How Their Bodies Respond

Those who succeed can tell you how certain foods affect their bodies. They know how their bodies respond to gluten, dairy, eggs, and other common allergens. They experiment with elimination diets and test how they react to various foods that may be problematic. They also realize that there isn’t any miracle diet; they just have to find what works for them.

13-Test Limits

What are you capable of achieving? How much weight can you lift? How fast can you run? How far can you bike? Those who are successful are constantly working to lift heavier weights, to run faster, and to ride further. Never underestimate your strength, and never hesitate to test your limits. This attitude can also help push you past a plateau.

14-Find a Balance

Being fit isn’t about perfection–trying to be perfect all the time will make you crazy, and may even result in a binge. It’s about finding a balance that keeps you healthy while still allowing you to live a fulfilling life. Sometimes it’s great fun to take the kids out for pizza and ice cream. Don’t beat yourself up about it.

15-Comfortable Being Uncomfortable

No matter what we do in life, we stop progressing as soon as we feel comfortable. Feeling uncomfortable is a sign of being stretched or challenged. Discomfort can come in the form of being sore after a hard workout or by being challenged by a new obstacle. Learn to appreciate this sensation rather than running from it.

16-Taking Care of Themselves

We all have identities we create for ourselves. We are so busy we don’t have time to workout. We take care of everyone else so we don’t have the energy to take care of ourselves. Those who succeed have the exact same identities, they just phrase them differently and in a more positive light. They are so busy, but it is a good thing they take time to exercise and eat right to support their busy schedules. They take care of everyone, so it’s even more important to take care of themselves so they can have the energy to do the caretaking.

17-Workouts as a Challenge, Not a Chore

I don’t hear many people, fit or not, who say they love how they feel during a workout. On the other hand, I hear countless people say they love how they feel when they finish their workout. They feel like they have overcome a challenge and accomplished something. Those who succeed see the workout as a challenge they need to overcome to reach their goal. They may be miserable while in the midst of a tough workout, but they know it will be worth it and that they will feel great afterward.

18-Work With a Coach

A coach or mentor keeps you accountable and guides you along the path that you need to follow. Those who succeed usually have a coach or mentor who helps them sift through all the misinformation and create a customized program for your unique body and goals. I have made it extremely easy for you to get a coach. At this point, your only excuse is that you are making excuses.

19-Finds Healthy Ways to Deal With Stress

Everyone deals with stress–the difference is only how we deal with stress. These tactics can range from meditating or going for a walk, to eating junk food or drinking alcohol. Those who succeed find healthy ways to deal with stress rather than taking it out on their bodies.

20-Focus on Their Belief in Their Potential

Everyone has doubts and fears about their abilities to achieve any goal. On the other hand, everyone has a small measure of faith in themselves at some point. Those who succeed focus their attention on that faith rather than wallowing in doubt.

21-Ignore the Media and Fads

The media is full of useless, sensationalized information, especially when it comes to health and fitness. New fad diets pop up left and right, and there is always some celebrity ready to jump on board to endorse it. Eating healthy, whole foods and putting in hard work in the gym works consistently.

22-Rest

All weight loss and muscle growth happens when you are resting, not when you are working out. Excess exercise also leads to increases in cortisol, which is a stress hormone linked to belly fat. To succeed in your weight loss journey, make sure you get adequate rest.

23-Practice Simple Principles

Weight loss is simple. There really aren’t any fat loss secrets. I lay out what you need to do in my 5-day fat loss course.

24-Learns From Those Who Know

An easy way to find more information is to follow me. I share articles that remove the clutter and make understanding weight loss easy