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It’s pretty much inevitable… start working out at the gym to add some lean muscle to your frame and eventually you’ll be in a position where the workout routine you’re using today stops working and the results that were coming strong and steady a few weeks ago are now gone…

What happened?

Your body adapted to the workout routine and you need to change it up if you want to continue to see results…

Let me tell you about a simple change you can make to your workout routine that will have your muscles screaming once again and will have you feeling good about the gym again.

In my experience as a personal trainer I noticed that most people that workout in the gym workout in the 6-10 rep range and some fitness buffs will even go as high as 12 reps regularly… what this means is that whenever you perform an exercise you are doing 6-12 repetitions of that particular exercise with that weight.

The simple change is this: Instead of doing 6-12 reps in your workout routine go for 20 reps instead!

Now you won’t be able to use the same weight you did before with your old workout routine but you still be using the same exercises. Just take your best guess as to how much weight you’ll be able to use for a good 20 reps and hit the weights!

This simple change to your workout routine will literally shock your muscles into growing again and bring a much welcomed return to good healthy pumps in the gym!

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OK so in the last post we talked about circuit training working as a hybrid workout that we can utilize as both a cardio workout and an anaerobic workout as well.

So how can we take this workout routine to the next level? How can we continue to work our muscles through resistance training and increase the intensity of the cardio workout at the same time?

Most of the time when we think circuit training we think of anaerobic exercises… the cardio effect comes into play because we’re jumping from one station to the next basically never taking a break between sets.

What I recommend you do is mix in some cardio exercises into your circuit training.

This will increase the intensity of your cardio workout and it will really increase the amount of calories you burn during your new hybrid circuit training workout!

Here’s what i recommend:

4 sets of 4 exercises.

3 anaerobic exercises (anything where you have to push or pull any type of weight even your own) and one cardio exercise at the end of the set.

For the cardio exercises I recommend 5 minutes on the treadmill, 5 minutes on a stationary bike at a good pace or 5 minutes on an elliptical trainer.

Take your circuit training and fat burning to the next level… try the circuit training hybrid workout the next time you hit the gym!

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If you don’t like doing cardio and you like lifting weights but you’re also looking for a way to squeeze in some some fat-burning exercises to your workout routine you may want to incorporate some circuit-training into your current exercise routine.

Circuit-training helps your body burn more fat by elevating your heart rate, speeding up the pace of your workout and obviously you’ll be burning more calories because of the limited amount of rest between sets.

There are different variations of circuit-training and the one I’m talking about here is simply limiting the amount of rest between your sets to 15-30 seconds to add an element of “cardio” to your normal everyday workout routine…

Don’t expect to lift the same amount of weight you would had you not been circuit training but remember the goal is to get a good weight-lifting session in as well as get in some good fat-burning cardio.

Circuit training is great particularly when you only have 20-30 minutes to get in a workout and you want to do both cardio and pump iron.

Tomorrow I’ll talk about how you can really give your normal circuit-training session a cardio boost!

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