Effective Exercise

Posted on December 20th, 2010 by Mic in Fitness Model Workout Ideas

The art of bar bending (= powerlifting and agg...
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Effective Exercise

Hi,

Would you like to make your exercise routine more effective?

If you are like most people, once you get into an exercise routine, you tend to stay with it.

But, your body is very good at adapting.  And what was once an effective exercise – because it was new to your body – has become “ho hum”. 

Actually, it is not the exercise itself.  It is the fact that your body has adapted to the exercise and the weight you are using. 

You can change this by adding more reps, changing the rep speed and adding more weight.  Doing these things will keep your body stimulated. 

Here is something else you can try. 

If you are used to doing total body workouts this will be easy for you.

If you are used to specializing on one or two body parts per workout, then you might have a bit more trouble with this from a mental point of view.  Your body will like it though.

You will be doing three exercises in a tri set and you will be exercising to momentary failure.

This is important.  Momentary failure is when you can’t do one more full rep.

Total failure is when you can’t budge your body or the weight.  You will reach momentary failure for a full rep, but you continue moving the weight for maybe a quarter rep, and eighth rep, and so on until you can’t move the rep even 1/4 of an inch. 

Your exercise routine will be to do a lower body exercise.  Then you do an upper body exercise.  Finally, you do an whole body exercise. 

Of course there will always be some overlap.  For example, squats affect your whole body even though they are considered a lower body exercise.

Here is an example:

So let’s start with squats.  If you are at a gym, use a barbell or dumbbells.  If you are at home, you can use dumbbells or just your body weight.  Do these until you can’t do a full squat any more.

Then immediately move to doing shoulder presses.  Do as many as you can.  You can use a barbell or dumbbells. 

The key is to have everything set up so you can move from exercise to exercise without any wasted time in between.

Finally, let’s do a whole body exercise.  You could do a barbell clean and jerk.   This is simply putting the barbell on the ground, squatting down to pick it up and as you are standing bring the barbell to your shoulders.  Then do a small bend at the knees and push the barbell over your head.  Then set it back down again. 

You can also do this with dumbbells.  Again do as many as you can.

If you have never done this before, then please, please start with extra light weight. 

I will be working on doing a lot more videos in the near future so that you can see the exact exercises I am talking about. 

When you are done with 1 round, then do two more rounds.  After the third round is finished, get on an exercise bike and pedal as fast as you can for 30-60 seconds. 

Then get a drink of water. 

You can then do another round with three different exercises.  Follow with the exercise bike for 30-60 seconds. 

If you are a gluten for punishment do another round with three more exercises.

Three rounds of three should only take you about 15 minutes. 

Try this and you will be burning more body fat, building endurance, and getting stronger all in one shot. 

Your exercise routine will be more effective. 

Thanks 

 

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