Circuit Training


1. Be consistent:
We live at the speed of instant gratification where we want what we want, and we want it NOW. For many of us it’s an all-or-nothing mentality, when it comes to working out. But remember, we didn’t get out of shape overnight and so we can’t get back into shape overnight, but it will happen if we’re consistent. Keep your commitment to yourself. Ink in your workout time on your calendar and schedule exercise consistently throughout the week.

2. Be intense!
HIIT it hard! Studies show that intensity beats duration for short and long-term results every time, so engage in HIIT or High Intensity Interval Trainer. We love HIIT because it definitely gets results while saving time. Some of you have shared that you really enjoy getting into the zone with your favorite cardio for a while as your mind clears and brain relaxes. If this is you, super! Being a “cardio queen” is vastly better than being a couch potato J. In which case if you dedicate just 50% of your workouts to high intensity and heavier sessions, you will see definite improvement. Just remember, safety first and if you’re not sure about something, ask a the staff at your gym; they’re there to help. How do you know if you’re intense enough? You should be finishing your sets almost to failure and feel that burn.

3. Eat Healthy:
Yes, sigh, diet does matter and there’s no magic pill or supplement. Even the most dedicated fitness buffs won’t look the way they want to look if they don’t also moderate the quality and quantity of food intake. Approximately 80% of fat loss results will come from your diet. You can train until you are blue (or red!) in the face but if you are consuming more than you are burning or choosing empty calories then the proof’s in the er… pudding.

4. Be Patient:
Patience is key. You will get the results you want if you stay consistent, eat healthy and give it all you’ve got when working out. Give yourself a chance: at least 4 weeks of consistent effort for measurable results. Ultimately fitness is a way of life. Make it yours. You will not regret it.

My Trainer Fitness books and 6-packs are organized for a different workout every day, making it easy to be focused and effective in your workouts. Get in, get out, get results with your personal trainer to go. But whatever exercise you choose, get moving. It’s your life. Own it.

We have gotten a few queries from MGT users whose gym does not have a Smith Machine, or they are unable to perform some of the movements because their machine does not reach the low height needed for certain exercises.

In our video, LeAura demonstrates 2 of our favorite Smith Machine exercises, the Donkey Kick and the Hamstring Pull-back, both featured in the MGT 3 (Advanced) book. She also demos an alternative to these movements if you need them, by doing a Hip Thrust with a plate. Other alternatives include using the Hamstring Curl Machine or the Hamstring Ball Pull-in using a large Swiss ball. Check it out and let us know if you have come across a movement that your gym does not support and we will offer alternatives. Besides, My Gym Trainer was designed to be a DIY Fitness Program, so we want to make it as easy as possible for you! Contact us! info@MyTrainerFitness.com

When the “My Gym Trainer” book series came out last winter, we received a lot of feedback from men and women who wanted a version to do at home, since not everyone has a gym membership. We loved the idea and recently launched our “My Trainer Fitness for at Home” 6-pack! It’s a great DIY fitness booklet containing 6 at-home workouts, each containing both cardio and weight training. Days 1 & 4 provide lower body exercise, while Days 2 & 5 work the upper body and finally, Days 3 & 6 hit those core muscles (abs and low back) for a complete full-body workout in 1 week. Of course, just like the MGT books, you can space out the workouts and only exercise 3x/week and then you would not do the same workout twice over a 2- week period. One of the best things about the 6-pack is that EACH WORKOUT IS ONLY 30 MINUTES. And anyone can commit to 30 minutes a day, especially at their house, even in their PJs! J The workouts are easy to follow too! You only need 2 sets of dumbbells (1 heavy, 1 light; how to choose is outlined in the pack), a chair and a mat. Each workout consists of 2 circuits, each of which last 15 minutes. Simply follow the circuit of exercises through as they are laid out, moving quickly from one exercise to the next to get a great cardio, as well as strength workout and boost the metabolism all day long. Start your day off right with a MTFAH workout in the morning before work to stay revved all day! Here is an example of what you can expect:

Purchase your MTFAH 6-pack for only $10 at http://www.MyTrainerFitness.com


Summer is in full swing and though we love gym workouts of course, we can’t
help but want to bring the My Gym Trainer concepts outdoors to get a great,
heart-pumping, fat-blasting workout in The Great Outdoors. Something about
being outside brings back the invigorated feeling of youth and reenergizes us for
the day.

So, we are excited to be bringing you our very own outdoor book, called “My
Trainer Fitness for Outdoors!
” It is a “6-pack” of workouts that are designed to be done outside, anywhere!

Six complete workouts, each containing both cardio and weight-training for only
$15 (including shipping & tax). They will be ready for purchase on our website
http://www.MyTrainerFitness.com within a week! Great, fun workouts that get you
measurable results! Here is a taste of what you can expect:

Complete a 5-minute warm-up consisting of jogging or quick walking, light
lunges, squats, side steps, high knees and skips. Be sure to get nice and warm
before beginning the circuits. Here is your sample 30-minute outdoor workout!

Circuit #1: 15 minutes – Upper Body & Cardio
Perform the following exercises in a circuit, completing as many rounds as
possible in 15 minutes. Rest as needed.

Circuit #2: 15 minutes – Lower Body & Cardio
Perform the following exercises in a circuit, completing as many rounds as possible in 15 minutes. Rest as needed.

Photo © John Lund

1) Regular weight training is a must. Leanness in the legs comes about as a result of several factors: strengthening the underlying muscles, burning the layer of fat on top of the muscles and then finally, tightening the skin and shedding water. Weight training not only helps tone the underlying muscles, but signals the release of certain key fat-burning hormones like testosterone and the anti-aging human growth hormone, the latter of which also helps to tighten and firm skin. Best movements are lunges, squats, step-ups and leg presses.

2) Do interval cardio for overall fat loss. Doing short, but intense cardio intervals (push hard for 1 min, followed by a 1 min rest) helps speed up the metabolism for hours after the workout is over. We love hill sprints and stair climbing to hit those key troublesome areas for women, particularly the glute-hamstring tie-in where many women store fat.

3) Increase fruit and veggie intake. Most vegetables are natural diuretics, which can help shed water under the skin, leaving legs (and arms and tummies!) looking leaner with more definition. Also, fruits and vegetables help produce a more alkaline environment in the body, which helps create a more favorable condition for fat burning.

4) Drink lots of H2O! Though it seems counterintuitive, the more water you drink, the more water you will shed, creating more of that coveted “defined” look. Staying hydrated with at least 3 liters of plain water per day helps speed the metabolism, and keeps you feeling fuller and more satiated for longer.

5) Skip the dairy and sodium. Dairy is an insulin-producing food, a hormone that directly impacts the kidney to increase water retention. Sodium will drastically increase water retention also, though through a slightly different mechanism. So try to limit cheeses, milk, cream and of course ice cream (!) as much as possible if the goal is to lean out the legs and bring out more definition. Finally, check the sodium content on any processed food labels and aim for less than 200 mg per serving.

At My Gym Trainer, we are all about getting results quickly and effectively: short, easy-to-follow workouts that deliver. Each of the three My Gym Trainer books (Beginner, Intermediate and Advanced) contains 8 leg workouts (2 per week). A minimum of twice-per-week lower body workouts will yield best results, and also offer plenty of variety. Here is an example of a leg circuit that will generate great results in only 20 minutes. It contains our 5 Must-Do Moves for Leaner Legs in 1 month!

In all of the My Gym Trainer books, we use circuit-training exercise like this exclusively because it is great for both cardiovascular fitness and strength training, not to mentions burns ton of calories in a short period of time. It is a way of exercising that maximizes fat-burning by keeping the heart rate and breathing up throughout the workout, and generates an after-burn so the metabolism stays elevated for hours after the workout is over. Instead of doing 1 set of an exercise and then sitting and waiting to do the next set of the same exercise, circuits are designed so that you move from one exercise to the next with little rest in between. For more workouts like this, grab a copy of My Gym Trainer at www.MyTrainerFitness.com or http://www.amazon.com!

Directions:
• Do the following leg circuit 2x/week for 1 month (3x/week for best results), allowing at least 48 hours’ rest in between each leg workout.
• To complete the circuit, perform the allotted number of reps for the first exercise, then immediately move to the second exercise and perform the allotted number of reps for it. Go on to complete the 3rd exercise, then the 4th and then the 5th.
• Once you complete one full cycle of all 5 exercises, begin again at the top, continuing to cycle through the movements until you complete 20 minutes. o Each time you do the workout, record how many “rounds” you complete in the allocated 20 minutes. On your next time through, try to beat your previous measure. Good luck!!


Tummy Trouble.  Muffin Top.  Love Handles.  Spare Tire.

For many women and especially the “apple” shapes, fat storage in the waistline can be a problem.  Whenever a client asks us how to “get the fat off her stomach,” we usually lead her to the treadmill for sprints.

High-Intensity Interval Training (HIIT) Cardio is the best way to melt fat at the waist (along with proper fat-burning nutrition).  The waistline is considered a “cortisol point,” which means that an excessive amount of the stress hormone cortisol will encourage fat storage in this area.  Research shows that workouts longer than 40 minutes in duration elevate cortisol beyond beneficial levels, so keep your cardio short and intense. The good news is that you can get better results in less time by adding intensity.

HIIT or sprints can be performed on the treadmill, stairmill, elliptical trainer or stationary bike.  Use your My Gym Trainer workouts, all of which are interval training in nature, alternating intense periods of work with low, slow rest periods.  Not only is interval-training superior for fat loss, it helps the body hold onto hard-earned lean muscle mass so that the metabolism remains elevated and caloric furnace burns for hours afterward the workout is over.

You can find great exercises that target the abs on all of the My Gym Trainer “Core Days.”  They include:

  • Crunches on the Swiss Ball
  • Knee Pull-ins on the Swiss Ball
  • Plank Holds and Side Planks
  • Jackknives
  • Russian Twists
  • Hanging Leg Raises
  • Decline Sit-ups
  • Reverse Crunches

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