Here's a fun circuit I put together for you. All you need for this is a dumbbell, some pushup stands (or a pair of dumbbells will work, too), and a barbell (or again, dumbbells will suffice).
Do each move for 30 seconds, rest for 30 seconds and repeat 3 times. Add this onto another workout or circuit. Want a great finisher? End it with a full minute of burpees!
Many people spend the majority of their workout time building non-functional muscles that rely on hinges and bolts to function properly. That's right - I'm talking about working out on weight machines.
Weight machines have a strong application towards: 1) helping to provide stability and support for a weak muscle (i.e., just starting into an exercise routine or coming off a long break); 2) helping to provide a safe motion when balance is a factor (i.e., individuals with neuromuscular deficits); or 3) assisting in fitness maintainance during an injury (i.e., performing leg extensions when rehabilitating a sprained ankle). The rest of the time, people who work out on weight machines are simply building muscle that has no significant functional application.
By this, I mean that none of the small, stabilizing muscles have to work to support the major muscle groups that are exerted during a repetition on a weight machine, because the machine is providing the stabilization. Therefore, the major muscle groups are strengthened, but when an individual is no longer supported by the weight machine, they simply have a muscle that can provide a strong contraction with little to no support from the other stabilizing muscles. While this is completely counterproductive for an athlete, it can also cause injury to the average fitness enthusiast.
It's Sunday which means that tomorrow is Monday and for some of us "repeat weekend diet offenders", it means another week of "starting over" or getting back on track. Normally I tell clients not to worry too much about having a cheat day on the weekends (one meal usually) but this weekend even I went a little overboard... Man, it was worth it (if you have a bad weekend, at least make it worth it and enjoy the food! Which I did ;)
But yes, even for Coach Bryan, it's time for a Ron Burgundy moment and start over again on Monday. And although I've been doing better with my workouts, I still feel like I'm not getting the most out of my nutrition.
So I'm going to back to my old "P90X" diet of getting some quick results. Although P90X is kind of old school now, the philosophy in P90X and P90X2, especially for the fast shredder portion of the meal plan, is a no brainer and will get results quickly.
So here's some tips on what I'll be doing this week: