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How to Do Circuit Training Without Weights

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 Circuit Training Without Weights

Circuit training is generally done in a gym with a plethora of equipment, but circuit training without weights is something that is easily accomplished if you plan things out correctly. By using body weight exercises you can substitute those in for weighted alternatives. The proper body weight exercises are capable of increasing your strength, size and improving your body composition.

Planning

If you want to be successful at this type of circuit training, you must plan ahead. You are going to need three to four circuits that contain between 6 and 10 exercises each. You will need to arrange the exercises in such a way that you get a complete body workout. Your goals will determine the type of exercises you need to include. Want to get in better shape — include any combination of push ups, squats and lunges. Want to build more muscle — add in chin-ups, jumping squats and one-armed push ups. You will want to do each exercise for a set duration or a high number of repetitions.

Equipment

You are going to have to work hard to get variety into your routine when using just body weight exercises. Take a look around your home and find household items that you can incorporate into your routine. Simply use the items you have available to you. Utilize the stairs to introduce a cardio element to your workout by jogging up and down the stairs between sets. Mount a chin-up bar in a door jam for use during your training.

Vary the Workouts

You've all heard the P90X term “muscle confusion[ts_optinbox color=”blue”] [/ts_optinbox].” It is simply saying that you need variety in your training in order to see maximum results. Be sure you change things up on a regular basis. Insure that this happens regularly.

Workout Length

Start with a 5 minute warm up and then train for 30 minutes. End the training session with a 5 minute cool down. Make sure that you include stretching both before and after your training session.

Track Your Progress

I am a strong advocate of tracking your results. Before you start take your weight, body fat percentage and circumference measurements. Each week redo those measurements. Make adjustments as you go along depending upon the results you are attaining. You are going to see incredible progress if you stick to these procedures.

Tell us your experience with body weight training by leaving a comment below.

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How to Stay Motivated Long-Term

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How to Stay Motivated Long-term

The question of how to stay motivated long-term is one I hear quite often. It is something that is 100% mental and while there are tips that can help you stay motivated, it is entirely up to you and how you execute mentally. I have recorded a video on the topic as well as attached some simple tips below.

  • Bite-sized goals are key. We get motivated by achieving goals that are set. Most people forget that small goals are good at first. I personally have set 1 hour goals like “I will drink 2 glasses of water in the next hour” to help with motivation. Try it and when you start stringing together a bunch of accomplished goals, watch your motivation soar.
  • Slowly increase goal length. As you accomplish your bite-sized goals, slowly increase goals to be 1 day in length, then 2 days, then a week. You will continue to see your motivation soar as you accomplish these goals.
  • Enter a transformation contest. The desire to win will be motivation enough for you. You will stay highly motivated by the prize package that awaits your victory.
  • Start an accountability blog. This is a blog where you tell people everything you've done. If you are honest, this is a great way to stay motivated. Who wants to admit that they failed at the plan? You will write about your plan and then keep people updated. They will encourage you and hold you accountable. It is how I got started and it works.

Motivation is something we all deal with, but it is not something that is difficult to beat in the end. Just adjust a few small mental issues and you will be well on your way to success. Please watch the video below and then leave us a comment on how you maintain motivation for the long-term.

[pro-player width='420′ height='315′ type='video']http://www.youtube.com/embed/b4sQBPxTDt4[/pro-player]

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How to Maximize Your Workouts

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How to Maximize Your Workouts

When we think of training, most of us will say it is hard to fit a workout in. These tips for how to maximize your workouts should help. I have used all of them at one point or another and can tell you that when done with focus you can really maximize your time in the gym.

  • Keep your workouts to 45 minutes in length. Many people think that the longer you spend in the gym the better, but that is not true. Research has shown that shorter training sessions are better.At the one hour mark the level of cortisol in your body will rise. This is not desireable. Keep your training sessions short and intense.
  • Switch to high intensity training. As my regular readers are aware, I am a big fan of Arthur Jones' HIT training, but that is not the piont of this tip. Here I am referring to keeping yout rest periods shorter. You should be out of breath as you train. This will add a cardio element to your training and that will help maximize the time you spend in the gym
  • Make sure to have adequate protein intake. Intense weight sessions require a higher level of protein intake. Be sure you are getting enough protein in your diet and you will see the benefits when in the gym.
  • Stay hydrated. Make sure you drink enough water. Studies have shown that even a slight amount of dehydration will decrease your level of performance in the gym.
  • Squeeze your muscles as you lift. Make sure that you are getting a good squeeze both up and down. This will increase the benefit of the exercise.
  • Use HIT training. This time I am referring to High Intensity Training from Arthur Jones. This method just works. You do one warm up set for a body part and then do 1 set of each exercise to failure. You generally train full body in this method. You take the one set of each exercise to total failure. Be sure to track your weight and repetitions and each session try to increase one or both variables.

If you want to maximize your workouts give these tips a try. If you have a tip that is not included here, please feel free to comment below.

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How to Train Your Back

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How to Train Your Back

If you want to know how to train your back, this is a great guide to back training. You will learn more from reading the following articles than you could ever learn on your own time. These tips will take your back training to a completely new level.

From my perspective, back training is about mixing heavy weights with lighter weights. When doing the heavier weights you can sacrifice form just slightly. When using lighter weights we need to focus on the squeeze in the muscle and getting the most out of every single repetition. By hitting the back muscles from many different angles you are able to build the V shape that everyone desires. Change up what you are doing on a regular basis so that your back muscles will continually get shocked into growing.

Nothing happens overnight. You are going to have to put the time in at the gym, but you will not be sorry if you follow these tips. Take your time and do it right. Stay focused and train hard. That's going to be the key to your back growth in the long run.

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How to Overcome Your Excuses

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How to Overcome Excuses

Everyone who trains for competition has had to deal with how to overcome excuses at one time or another. This is really a mental attitude topic and one that can be very difficult to deal with. I have 5 tips for dealing with and overcoming excuses.

  • Schedule workouts like an appointment. Working out should not be an option, it should be something you do just like any other important appointment. I am sure you would not flake out on a date with your wife or husband, so why flake out on an appointment with yourself? Put your training plan in your calendar and then stick to it. Don't change the appointment for anyone or anything.
  • Plan your training in advance. Always head into the gym with a plan in mind. It is best to take your training journal (you do keep one, right?) and write your workout plan down before even going to the gym. This gives you something that you need to do/accomplish while at the gym and mentally that will give you more motivation to get it completed.
  • Do your training at a time when nothing else can get in the way. I workout in the early morning because nothing else can get in my way. My only challenge is getting up. Once that is handled the rest is easy. I can then avoid issues in life that cause roadblocks on the way to my training sessions.
  • Get a training partner. It is rare that two people will flake on the same workout. Just get a workout partner and you will know someone is waiting for you at the gym and you will complete the workout. It is harder to disappoint someone else than it is to disappoint yourself.
  • Get your rest! Many times we make excuses because our body is exhausted. Be sure you are getting sufficient rest. Training for a competition can be grueling, but you still need adequate rest.

I believe it is possible to overcome your excuses, but you have to exercise some discipline in order to do so. What ideas do you have for overcoming excuses? Share them in the comments below.

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