I have gotten a few e-mails asking me about my workout routine. I switch routines every few weeks. I switch from a strength building routine to a fat burning routine (I have been doing this for a very short period of time).
I am currently in the strength-building cycle, it lasts between 4 and 5 weeks. This means the traditional, gym-style workout where you do all “pushing” muscles, for example. I also add protein double my protein intake to build muscle. The idea is to gain as much muscle mass as possible so that I can burn more fat when I switch to the fat-burning cycle (which lasts from 2 to 3 weeks).
Today I did supersets of back, biceps, and legs. In this case, supersets means that I do two exercises in a row without a break in between. I take a 2.5 minute break (or less) and repeat for a total of 4 supersets [The routine takes about 45 minutes]. Here’s are videos that do an awesome job explaining each of the exercises:
| Pullups | Dumbell Rows |
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Continue after 4 sets of above exercises and 2.5 min break |
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| Hammer Curls | Reverse Curls |
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Continue after 4 sets of above exercises and 2.5 min break |
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| Squats | Lateral Lunges |
I do these carrying weights on shoulders as I with squats |
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Continue after 4 sets of above exercises and 2.5 min break |
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| Glut Ham Raises | Stability Ball Hamstring Press |
My goal is to challenge my body. In this strength-building routine, I have four different workouts. Besides this one, I have one for chest, shoulders, and triceps, and a third one where I workout abs and obliques. I do one on separate days. On the fourth day (after I have done one of each of these), I walk. Yes… Walk. I walk one lap around each lane on the track, looking to shave off a few seconds for each lane from the last time I went walking.
For the exercises above, my goal is to do one more rep each time I do the exercise. I start with weight I can BARELY lift 8 times for each of the 4 sets. The next day that I have to do that same exercise, I do 9 repetitions in each of the 4 sets, and so on. When I can do 12 repetitions for all 4 sets I increase 10% of the weight and go back down to 8 repetitions. This is what works for me. You may find that increasing repetitions on the first 2 sets and keeping the same # of repetitions you did last time for the final two sets works best for you, try that. But again… the idea is to keep the body working harder than it did last time.
The body is an awesome creation and capable of conditioning itself very quickly. If you do not push it, it will simply learn what you are asking it to do and progress will stop.
Pretty nice post. I just stumbled upon your blog and wanted to say that I have really enjoyed browsing your blog posts. In any case I’ll be subscribing to your feed and I hope you write again soon!
Thank you for the positive feedback.
Your post is a great method to shed weight for sure. Every person should motivate the other. Also, it is always better to have a friend trying to shed some pounds a person to motivate you in anything to do. Always encouraging each other is more effective and if you have a mutual goal minded friend you are much less likely to let that person down.
I completely agree… It is always best to get a couple of friends who are just as motivated as you to improve their health. Get one or two other people who are equally dedicated and set times for working out that agree with each one of your schedules.
If one can’t make it, you can always depend on the other. And the person who couldn’t make it usually feels guilty and will not be likely to miss another workout session in the near future.
Another great thing is that your partners can serve as a support group. The group members could rotate “on call” times and serve as a person to talk to if there is a need to break a certain nutrition regimen. So from 8am to 1pm, person A is “on call” in case B or C get hungry and thing about eating a chocolate bar or whatever. Then from 1pm to 6pm it is B who takes calls from A or C, and so on.
You need to eat a lot of high quality protein and carbs in order to efficiently build muscle mass from an intensive weight training program. Working out with really heavy weight will help build power and mass.
Very true.
I take, and recommend this high quality peptide drink. The peptides are derived from whey protein. It has four action mechanisms through which it helps eliminate fat from the body.
Contact me if you are interested in ordering this product.
Your metabolic rate increases as eating becomes more regulated. When your body feed your muscles, your body can no longer feed on them for substances.
Yes… a well balanced diet is crucial.
I can see that you are an expert at your field! I am launching a website soon, and your information will be very useful for me.. Thanks for all your help and wishing you all the success in your business.
Thank you. Glad to know you found this information useful.
Thanks for this great website. I am trying to read some more posts but I cant get your website to display properly in my Opera Browser. Thanks again.
This website is intended to be viewed on IE, FF, and Chrome (although it uses standard XHTML/CSS and should display correctly in an browser).
Love the handle, btw. One of my favorite movie characters. :)
Excellent content. Thanks for posting.
Thank you for the positive feedback, Denice.
This is now one of my favorite websites and i will be visiting it daily just because of your great posts. Thanks alot for keeping me engaged and entertained.
Thank you for your continued visits/support, and positive feedback.
I’ve been trying to lose weight for years. Actually I have over and over again. It gets old. :( I’m going to try another diet plan, but I’m not sure which one. Have any of you tried the Every Other Day Diet or the Diet Solution Program? If so, how did it work for you?
You’re not alone, Trish, most obese people lose the same 15 pounds every year! I remember that was the case with me a few years back.
I tried things that had worked for me in previously but soon found that they were no longer effective… different metabolism, age, and a million other factors.
I don’t know anything about the diets that you are asking about, but I do know that these diets don’t usually help address the real problem – wrong nutrition choices and bad education – and are therefore usually not effective for long-term success.
I have found that switching to a low-glycemic based diet, doing 30-40 mins of exercise a day, taking this meal replacement drink for breakfast or dinner (or as a snack), and taking this whey protein drink before breakfast and dinner has allowed me to eliminate fat, keep muscle mass, and maintain it for over a year now.
Gonna follow your fitness and bodybuilding advice to be #1 in the world!! MOVE OVER JAY CUTLER!!!!
Another excellent article! Thank you!
I find this actually really useful and helpful. Thx for the work in putting it all together ;).
I am doing pranayaam in the morning and it very helpful for weight loss and for holding the body active.
Breathing is VERY important. Keep it up.
Exelent post for anybody who wants to gain muscle.
Thanks, Jason.
I just took a look at your site and it is awesome! I especially liked that chest workout. VERY COOL.
Never knew this, regards for letting me know
Hey, I am checking this blog using the phone and this appears to be kind of odd. Thought you’d wish to know. This is a great write-up nevertheless, did not mess that up.
- David
Thanks for letting me know, David.
I haven’t really considered mobile divices… The site is mainly geared towards computers. Yes… fail on my part. Again, thanks for letting me know.
Hi,
This is a inquiry for the webmaster/admin here at http://www.kevinharper.com.
Can I use part of the information from this post above if I give a link back to your site?
Thanks,
Charlie
Of course! Please e-mail me if you need to.
I like this website very much so much excellent information.