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Weight Loss Exercise

Build Muscle Using Circuit Training



If you want to build muscle using circuit training then you have to know that circuit training  is one of the most time efficient and strenuous types of workouts that you can do, but is very effective for building endurance and mass at the same time, and if you want to lose some fat then this type of workout also can’t be beat.

All circuits are comprised of three components.

  • Exercise movements: free weights, body weight, speed, power, or sport based (such as punching drills).
  • Repetitions: ordinarily in the higher ranges (12-50) to increase lactic build up, but lower and medium rep ranges (or a fusion of all three) are great for weight loss and building muscles.
  • Rest intervals: kept short to stimulate a state which stimulates the output of the male growth hormone and anaerobic fitness.

What to Watch When Circuit Training

Working out more often than not incorporates the initial few warm up drills to get the heartbeat raised, followed by carrying out as many repetitions as you can in a specified time frame (or maybe a determined number of reps) at every station, along with a rest interval of 5-20 seconds between each station, until such time as one particular circuit is carried out. If your muscle training program is not giving you the results you really want, and you are struggling to develop muscle size and definition, you may ought to kick start your progress all over again with circuit training. You could find it tricky to start with, but shortly after that you will have raised your strength and fitness levels above your expectations.

In case you are already experienced with lifting weights, the stimulus from high repetition circuit training is unlikely to be good enough to activate strength increases. Include instability as a substitute for doing exercises using a fixed surface, like the floor or a bench, use an exercise ball to make your body and muscles continue to work harder so as to keep balance.

How to Build Muscle using Circuit Training

Build Muscle Using Circuit Training

Build muscle using circuit training

To boost the potential to build muscle using circuit training, a strength and fitness circuit can be devised. This may be done by introducing exercises from a strength training programme and performing them back-to-back with exercise movements from a calisthenics program. For example, complete a set of dumbbell squats in the 6-15 rep range. End the set 2 or 3 repetitions prior to reaching failure. This is quickly followed by 10-15 reps of step ups. Build muscle using circuit training by constantly overloading your muscles and making sure that you have nothing left at the end of each set.

The secret to a decent figure is excellent muscle development plus low body fat. Make use of the Kettlebell swing to develop your leg muscles and incorporate it in a metabolic resistance training workout this way:

  1. Kettlebell swing
  2. Hip Extensions
  3. Kettlebell swing
  4. One Leg Lying Cable Knee Raise
  5. Kettlebell swing
  6. Dumbbell Pullover
  7. Kettlebell swing
  8. Reverse Grip Smith Machine Bent Over Row
  9. Behind The Back Barbell Shrug

You may need a couple of circuits using sub-maximal weights at the start. Make sure to determine what resistance you can expect to handle following a few loosen up rounds. Because every single movement triggers your body in a different way, you can actually work at a fast tempo. This helps to develop muscle size and definition and get rid of fat. Unlike low intensity cardiovascular exercise that eats up muscle, using weights like this forces your body to pack on muscle mass and to reduce excess adipose (or fat) tissue.

It’s essential to have a record of the weight loads used as well as rest periods. Endeavor to boost intensity each and every training session.On completing every round, take a breather for about 15-40 seconds and after that start another circuit. If you wish to shed extra pounds, shorten rest periods, but still train with big weight loads always.

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Weight Training Belts – Are They Necessary?



Weight training belts used to be worn only by power lifters and Olympic weightlifters. These days, however, you see more people with varying degrees of skill and experience wearing these weightlifting belts. You may want to know if this device is necessary for recreational lifters. What is the proper way to use the belt, and what adverse effects can arise from the misuse of weight training belts?

Weight Training Belts Are They Necessary?

Weight Training Belts

Weightlifting belts are primarily used for heavy power lifting exercises such as deadlifts and squats. The belts serve the purpose of preventing lower-back injuries and can help increase the amount of weight lifted. While they offer some benefits when lifting heavy weights, a weight training belt is not necessary all of the time.

How Weight Training Belts Work

A weight training belt works in two ways. First, it reduces stress on the lower back while lifting in an upright position. The belt compresses the contents of the abdominal cavity, thus increasing the intra-abdominal pressure or IAP. This provides more support in front of the bones in the lower back, allowing the spinal erector muscles to produce less force while lifting. The belt also reduces lower back compression or spinal shrinkage.

Second, the belt prevents back hyperextension. By forming a rigid wall around the lower torso, back movement is limited. The belt also prevents sideward bending and twisting.

Wearing a weight training belt allows an individual to complete a greater number of repetitions or increase their one-repetition maximum weight. The belt also reduces the risk of lower back injuries.

Disadvantages of Weight Training Belts

Wearing a belt too often especially when performing exercises with weights below your maximum may lead to a decrease in performance. This is because the belt prevents you from engaging and strengthening your core and abdominal muscles used while lifting. Strong abdominal muscles are important if you want to lift more weights especially during squats and deadlifts.

When Should You Use A Weight Training Belts?

It is best to use a weight training belt only when lifting maximum or near-maximum weights for exercises that stress the lower back. When working with lighter weights, leave the belt off. This will help develop your abdominal and lower back muscles. Obviously, you will not need a weight belt for exercises that do not put stress on the lower back, such as bicep curls.

Important Considerations

While a weight training belt can help prevent lower back injuries, it is always best to learn and practice the proper technique when lifting. Also, be sure to lift an appropriate weight. Remember to lift with your legs and not your back. The spine must remain in a stable and neutral position.

Beginners should be able to demonstrate proper form with lighter weights before moving on to maximum or near-maximum weights. Make sure a spotter is available when doing heavy lifting as weight training belts will give you stability but not strength


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How to Lift Weights Properly for Strength Training



Ever wonder how to lift weights properly? Lifting weights is the best way to build muscle mass, gain strength, and improve your physique. However, strength training puts a lot of stress and pressure on your body especially when you begin working with heavy weights. Regardless of whether you are lifting heavy or lighter weights, it is vital to do so correctly. Before doing any strength training exercise, it is important to learn how to lift weights properly.

Always warm up before you begin your strength training exercises. Walking or jogging on a treadmill is a good way to limber up your muscles to avoid injury. There should always be a gym instructor or fitness professional present when you exercise. A gym instructor can show you how to do each exercise properly, what equipment to use, and how to use it.

How to Lift Weights Properly

How to Lift Weights Properly for Strength Training

How to Lift Weights Properly

Knowing how to lift weights properly will reduce the risk of injury and provide a more effective workout. The following tips are applicable when doing strength training exercises:

  • Choose a weight that allows you to perform 12 to 15 repetitions when you start out. Add more weights as you gain strength.
  • Control the weight and lift slowly from the original position. Return to the starting position slowly. Although you may be tempted to do so, do not allow the weight to drop quickly to the starting position. The downward motion is just as important as the upward motion. Both are necessary parts of lifting and will work your muscles in both directions.
  • When lifting, use your muscles to complete the motion and not momentum. Do not arch your back or rock your body to get the weights up. If you have to swing your body to lift weights, you may be trying to lift too much weight. Reduce the load and learn how to lift weights properly.
  • Move the weights through the full range of motion for the exercise. You should feel your muscles stretching and contracting fully with each repetition.
  • Don’t forget to breathe continuously while lifting. As you lift the weight, exhale through your mouth. Inhale through your nose as you lower the weight. A lot of people hold their breath when lifting weights. This is a dangerous practice as it can cause your blood pressure to spike.
  • Use a spotter when doing exercises where you may accidentally drop a barbell or dumbbell on yourself. Part of knowing how to lift weights properly includes making sure there’s another person close by to monitor you when you are working with free weights. You’ll be able to push yourself harder if you have a spotter who can help make sure you do not injure yourself as you make that final rep.

You always have to remember to be careful, mindful and focussed when lifting weights properly. Strength training can transform your body when done right.


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