Sunday, March 31, 2013

Fat Burning Full Body Workout Circuit for Toning and Shaping

HOW TO CREATE THE BODY YOU ALWAYS WANTED IN HALF THE TIME


By Monika Tarkowska-Carter, CPT, LWMC, HLC 2

This is the sixth (and last) circuit in the series of 6 workouts. The video is designed for advanced and experienced exercisers only. Please, make sure to watch all the instructions carefully before attempting the following video - The Workout. This 20-40 minute circuit will give you a great fat-burning full body workout, addressing most of the muscle groups. It is great for toning and shaping, as well as overall muscle conditioning. Make sure that you have good balance before attempting the circuits as it is used to a great degree in a lot of the exercises shown.

Please, always do a 5-10 minute warm-up before any exercise.

Depending on your time availability and level of muscular strength and endurance, try to do 2-3 full circuits. Each circuit should take about 10-12 minutes. If you’re just starting, rest for 30 seconds between the first 4 exercises, and then 60-90 seconds between the 4th and 5th, then go back to a 30-second rest for the remainder of the workout. If you find that your level of fitness and conditioning allows you to move faster through the whole routine, then take only 10-15 seconds of rest between the exercises, and a slightly longer rest (30-60 seconds) in the middle of the workout.

All exercises are done in sets of 12 repetitions, using moderate weights that are still challenging, but that will also allow you to perform full range of motion and complicated multi-joint movements. You will have to figure out yourself what amount of weight you feel most comfortable with that will allow you to finish the whole set with good form.

Always make sure to get enough recovery between sessions. Most of the exercises in these videos are very strenuous and demanding and you will need a minimum of 48 hours recovery time. For many people a schedule of 2 days of rest afterwards is a better option to avoid overtraining.

The exercises themselves are performed slowly, which is HARDER not easier, but you are progressing from one exercise to the next with minimum rest, so the overall pace of the workout is pretty fast.

DON’T LET THE LOOKS FOOL YOU. IF YOU DO THE EXERCISES CORRECTLY AND WITH A FULL RANGE OF MOTION, YOU CAN GET VERY SORE FROM THIS WORKOUT, SO BE SMART ABOUT PROGRESSION AND DON’T START WITH 3 FULL CIRCUITS, AS YOU WON’T BE ABLE TO MOVE THE FOLLOWING DAY.

Always make sure you can do the simpler version of all exercises correctly and without any strain before progressing to more difficult variations.

I would highly recommend a good post-workout recovery meal, which should have good quality protein and carbohydrates and a small amount of fat. It could be just a regular meal, or a protein shake. To get protein shakes ideas and recipes please refer to my earlier articles:

http://fitness-science.blogspot.com/2011/07/post-workout-protein-shake-recipes.html?utm_medium=twitter&utm_source=twitterfeed

Please, always consult a physician before beginning any exercise program.


Do you live in the West LA area?  I currently have an opening for a individual who is strongly motivated to improve their fitness and wellness.  If that sounds like you, call me at 310-471-6786 and we can arrange a 45 minute interview to determine if we are a good match. 

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Thursday, March 28, 2013

How You Can Achive AWESOME BICEPS in Just Minutes a Day

VARY YOUR BICEPS WORKOUT GIVING YOUR BALANCE AND CORE AN UNEXPECTED CHALLENGE


By Monika Tarkowska-Carter, CPT, LWMC, HLC 2
Here’s an easy but different bicep workout that will challenge your balance and work some of your core muscles at the same time.
Please, do at least a 5-10 minute warm-up.
It is important that you do these exercises not only correctly, but slowly and through a full range of motion (but without locking your elbows at full extension!). Make sure you do not bounce at the bottom of the movement, but stop for a split second, contract your biceps and then lift the weight, contracting the muscles again at the top of the movement.
Your upper arm should stay fairly stable and you shouldn’t be moving your elbow up and down, or forward and back. The only part that’s moving is your forearm.
Start with 1 set of 12 repetitions and progress to 2-3 sets of 15-20 repetitions (if definition and lean, sculpted arms are your goal). Just like with any other muscle group, try to work your biceps at different angles to challenge them to their biggest potential. 

Before you introduce any unstable surfaces to stand on, make sure you can maintain your balance on one leg for at least 30 seconds. When you use unstable surfaces the amount of weight will always be slightly lower than you would be able to lift on a perfectly stable ground.
Please, always consult a physician before beginning any exercise program.

We offer dozens of videos on all aspects of training, from beginners to advanced.  You can see the entire selection on the Fitness-Science YouTube Video Channel

Have you ever considered using a personal trainer to achieve your fitness and wellness goals.  If so, and if you live within driving distance of the 405 and 10 Freeways in West Los Angeles, you might want to call me at 310-471-6786 to set up a FREE 45 minute consultation. 

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