How to Shape Up for Rec Sports Teams

<strong>If you're on a rec sports team, you need to shape up to prevent injuries and win those games for bragging rights. If you just show up for your games without preparation, you will blow out a hamstring or pull a quad muscle (or worse injury). Oh, you already blew out a hammie!? Get in better shape to play......</strong> <br /><br /><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi-Nn5TWdAhqAqixMiQoqdxIHnId0jOEJPv9rU2WbguyFFPgudoftggGv64TBoVJQ_KxLk8CuGlRUIgNetd-U_saDGUFyE_VxWK8E8pS4O4wkHvXMxIOWMIx2vl3DOmtDi3yRBX6_0x7LWq/s1600/camp+boys.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi-Nn5TWdAhqAqixMiQoqdxIHnId0jOEJPv9rU2WbguyFFPgudoftggGv64TBoVJQ_KxLk8CuGlRUIgNetd-U_saDGUFyE_VxWK8E8pS4O4wkHvXMxIOWMIx2vl3DOmtDi3yRBX6_0x7LWq/s320/camp+boys.JPG" /></a></div><br /><b>The easiest way to start getting in shape is to use <a href="http://myfitnesshut.blogspot.com/p/bodyweight-500-metabolic-fat-burner.html#.UeTaltLqmuI">bodyweight strength and bodyweight cardio workouts</a>.</b><br /><br />Begin your training by getting your body in general condition to play your sport. Full body bodyweight strength training (3 days a week) and interval cardio (2-3 days a week) sessions will get your body ready for more intense training to follow. Do this training for 2-3 weeks. <br /><br /><strong>Athletic bodyweight workouts will <a href="http://myfitnesshut.blogspot.com/2013/05/increase-adrenaline-and-burn-fat-with-shuttle-runs.html#.UciYqzvqmuI">burn fat from your body</a> like never before...just try a workout and see for yourself.</strong> These workouts will sculpt your body without your joints taking a pounding from lifting heavy weights.<br /><br />To get your muscles to improve power (how fast your muscles can produce force), do some or all of the exercises full speed. Also, you will really burn fat and shape your bulkier, fast twitch muscle fibers when doing exercises at full speed.<br /><br /><b>Here is a good athletic bodyweight workout. Do each exercise (10 repetitions) one after the other with 30 seconds rest between exercises. Rest 2-3 minutes between circuits. Do the circuit 2 more times.</b> <br /><br />--Bodyweight squats, moderate pace<br />--Medicine ball soccer throw, full speed<br />--<a href="http://myfitnesshut.blogspot.com/2010/01/bodyweight-exercise-series-pushups.html">Pushups</a>, full speed<br />--Medicine ball walking lunges with upper body rotation, controlled<br />--2-Handed medicine ball chest pass, full speed<br />--<a href="http://myfitnesshut.blogspot.com/2010/01/bodyweight-exercise-series-squat-jumps.html">Squat jumps</a>, full speed <br />--<a href="http://myfitnesshut.blogspot.com/2010/01/bodyweight-exercise-series-back.html">Back extensions</a>, moderate pace<br /><br /><strong>Use correct form and get after it! </strong> <br /><br />Do your strength workouts between practices with your rec team. Your practices with teams like soccer, basketball or flag football will be adequate interval cardio exercise. If you play a sport like softball, interval cardio and bodyweight cardio would be helpful to get you in better shape.<br /><br />You could also progress to plyometric exercises specific to your sport. Cone hops, lateral speed shuffles, bounding, speed ladder drills and medicine ball exercises are some examples. Choose exercises that mimic the movements in your sport (transfer-of-training-effect). Plyometric exercises help you to increase power. Traditional barbell and dumbbell strength exercises do not allow you to move at the speeds necessary to improve power. Strength training gives you muscular and nervous system development needed to develop optimal power. <br /><br /><strong>Advanced sports power training supersets a strength exercise with a biomechanically similar power exercise.</strong> An example would be barbell squats and repeating full-speed squat jumps. The squat jumps would be performed immediately following the barbell squats to get maximum neuromuscular adaptations. <br /><br />You would do a set of squats at 85% of 1 Rep Maximum (5 reps) followed immediately by a set of full-speed repeating squat jumps (8-10 reps). <strong>This is an advanced training method and should not be performed by those who do not have adequate stabilization strength and muscular strength.</strong> Other plyometric exercises can also be superset this way. <br /><br /><strong>Surprise your friends with improved power and explosion during your games! And, do so without getting injured!</strong><br /><br />Be sure and download your <b><a href="http://myfitnesshut.blogspot.com/p/bodyweight-500-metabolic-fat-burner.html#.UeTaltLqmuI">Free Bodyweight 500 Metabolic Fat Burner Workouts</a></b> and start shaping your body faster!<br /><br /><div style="color: #333333; font-family: Georgia, 'Times New Roman', 'Bitstream Charter', Times, serif; font-size: 13px; line-height: 19px;"><b>Mark Dilworth, BA, PES</b></div><div style="color: #333333; font-family: Georgia, 'Times New Roman', 'Bitstream Charter', Times, serif; font-size: 13px; line-height: 19px;"><b><a data-mce-href="http://myfitnesshut.blogspot.com/" href="http://myfitnesshut.blogspot.com/" target="_blank">My Fitness Hut</a></b><br /><br /><br /></div>

How to Shape Up for Rec Sports Teams

If you're on a rec sports team, you need to shape up to prevent injuries and win those games for bragging rights. If you just show up f...

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5 Top Body Fat Burners You Can't Buy

<b>If you use body fat burners that actually work, and continue to consistently use them, you won't have to ever worry about too much body fat again!</b> <br /><br /><b>Warning:</b> It will take longer than you think but you're closer to your fat loss goals than you think. Make the long-term commitment.<br /><br /><center><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiIhgqtDSLY191KP-d4CnrOvzybm3Ckrzw-9YIVj0DME08OlvOO5aylFnQmEdKRob21p0DzM8O2vS0zkMvuN-m8NLK7qYs1zF0NrUITSEqzGBx48tsvTduCBORblIVpBintPN1XqGPpzCir/s1600/MB+rotational+throw+finish.JPG" imageanchor="1"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiIhgqtDSLY191KP-d4CnrOvzybm3Ckrzw-9YIVj0DME08OlvOO5aylFnQmEdKRob21p0DzM8O2vS0zkMvuN-m8NLK7qYs1zF0NrUITSEqzGBx48tsvTduCBORblIVpBintPN1XqGPpzCir/s320/MB+rotational+throw+finish.JPG" /></a></center><br />You don't have to buy any fat burner supplements that either won't work or will only give you a short-term boost.<br /><br /><b>Here are 5 Top Fat Burners that will always work:</b> <br /><br /><strong>1. Make frequent changes to <a href="http://myfitnesshut.blogspot.com/p/bodyweight-500-metabolic-fat-burner.html#.UeTaltLqmuI">your workout program.</a> Here are some examples:</strong><br /><br />---vary the workout intensity, repetitions and rest periods<br />---change the duration of your workouts<br />---change your exercise routine (try new exercises) every 1-2 weeks<br />---use different methods such as supersets, circuits and blasts<br />---use very little machine weight exercises and cardio machine routines (machines do too much work for you)<br /><br /><b>You don't have to workout for 2 hours to get huge fat loss results!</b> Shorten your weight training workouts to 50 minutes or less and ramp up the intensity! Shorten your interval cardio workouts to 20 minutes. <b>Research has proven that <a href="http://myfitnesshut.blogspot.com/2011/07/short-bursts-burn-fat-faster.html">short bursts are very effective fat burners.</a></b><br /><br /><strong>Do as many compound strength exercises (with weights or bodyweight) standing up as possible.</strong> These types of exercises work major muscle groups and many times are full-body strength exercises. Squats, deadlift, lunges, standing bentover rows, squat-to curl-to press and bench press are great examples. Full-body core exercises like planks and side planks work well also. Spend less time posing on "mirror exercises" like bicep curls, calf raises and tricep extensions.<br /><br /><strong>2. Shorten and intensify your interval cardio workout!</strong> Too many long, slow cardio sessions wastes time and eats away at your muscle mass. Short, intense interval cardio sessions also burn more fat and calories during and after your workout! <br /><br /><b>Research has proven that short bursts are very effective fat burners.</b> Interval cardio sessions of 20 minutes will burn plenty of fat. I recommend sprint and incline intervals on grass.<br /><br /><strong>3. Make needed changes to your eating habits.</strong> Its possible to have layers of fat on top of your muscles. Eat whole, natural foods. And, track your calories in a journal until you have a good idea of how you need to eat to burn fat.<br /><br /><strong>Don't ruin great workouts by eating bad food with a million calories!</strong> <br /><br /><strong>It will be easier to eat right if you plan your meals for the week.</strong> And, instead of eating out during the day, pack your food. This will protect you from binge eating and haphazard eating (i.e. grazing).<br /><br /><b>4. Take your fat loss to a higher level with jump (plyometric) exercises and workouts.</b><br /><br /><strong>If you're having trouble sculpting your butt, hips and thighs, try more plyometric training.</strong> Plyometric workouts are advanced workouts. You need to perfect jumping and landing techniques or you will injure yourself. And, if you have knee and low back problems, high-speed plyometric training is not for you. <br /><br /><b>Effective fat burners are jump rope, squat jumps, lunge jumps, depth jumps, jumping jacks, tuck jumps, side-to-side hops and front-to-back hops.</b> <br /><br /><b>5. Get deep sleep each night to improve your growth hormone levels which will improve muscle-building and fat loss.</b> According to nutritionist <a href="http://www.endlessyouthandlife.com/personal-nutritionists-rehan-jalali-news/" rel="nofollow" target="_blank">Rehan Jalali</a>:<br /><br />"90% of GH secretion occurs at night. The circadian rhythms help determine the regulation of hormone released in the body. GH levels need to be maximized during sleep to help rebuild muscle tissue and increase lean body mass. In resistance trained individuals, GH release was lower during the first half of sleep and higher in the second half, whereas it was opposite in non-training individuals." <br /><br />"It’s very important to get deep sleep, according to one detailed study; because if you don’t, it could mean a major decline in GH output, which is bad news for muscle building. The same study showed that GH secretion was majorly associated with slow wave sleep and that when REM sleep declined, evening cortisol levels increased. Cortisol is a catabolic hormone that can break down muscle tissue."<br /><br /><b>Use these effective fat burners to lean out your body and keep the weight off!</b><br /><br /><b>If you need bodyweight workouts that you can start at your own level, check out the Free download below (it has beginner, intermediate and advanced levels):</b><br /><br /><b><a href="http://myfitnesshut.blogspot.com/p/bodyweight-500-metabolic-fat-burner.html#.UeTaltLqmuI">Free Bodyweight 500 Metabolic Fat Burner Workouts.</a></b> Start shaping your body faster!<br /><br /><div style="background-color: white; color: #333333; font-family: Georgia, 'Times New Roman', 'Bitstream Charter', Times, serif; font-size: 13px; line-height: 19px;"><b>Mark Dilworth, BA, PES</b></div><div style="background-color: white; color: #333333; font-family: Georgia, 'Times New Roman', 'Bitstream Charter', Times, serif; font-size: 13px; line-height: 19px;"><b><a data-mce-href="http://myfitnesshut.blogspot.com/" href="http://myfitnesshut.blogspot.com/" target="_blank">My Fitness Hut</a></b><br /><br /></div>

5 Top Body Fat Burners You Can't Buy

If you use body fat burners that actually work, and continue to consistently use them, you won't have to ever worry about too much body ...

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10 Tips to Burn Fat with Higher Intensity, Less Work

<b>Tired of working out harder and longer with little body-changing success? Increase your workout intensity to <a href="http://myfitnesshut.blogspot.com/p/bodyweight-500-metabolic-fat-burner.html#.UeTaltLqmuI">burn more fat</a></b> and shape your body leaner and meaner. The more intense your workout, the more fat you will burn---faster!. Quality workouts, and not time spent, are the key to long-term fat loss and weight loss success.<br /><br /><center><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiORxipqm9uhPVwhF0YXx8dU1zE0rmbkXVd-JecAo9qeThRq82fossGERNi5ivaKEOg76Jmymsf1OqS6kcyZnT1XBUcst1nO0rypVMkwmr98ciFW0N_-HF20stMOzmoEEDzH1VQRhiH0WK2/s1600/Mountain+climbers2.bmp" imageanchor="1"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiORxipqm9uhPVwhF0YXx8dU1zE0rmbkXVd-JecAo9qeThRq82fossGERNi5ivaKEOg76Jmymsf1OqS6kcyZnT1XBUcst1nO0rypVMkwmr98ciFW0N_-HF20stMOzmoEEDzH1VQRhiH0WK2/s320/Mountain+climbers2.bmp" /></a></center><br /><b>What is workout intensity? Basically this: the higher your heart rate during exercise, the higher the intensity.</b><br /><br /><b>You can use a heart rate monitor. This is a very useful tool for beginners. Experienced exercisers will often use a method called "perceived exertion," or how you feel during your workout.</b> Perceived exertion varies from person to person. What feels easy for you may be very difficult for someone else.<br /><br /><b>Perceived exertion can be measured this way:</b><br /><br />a) If you can easily carry on a conversation with no problems breathing, you are not working out very hard.<br /><br />b) You are exercising at moderate intensity, if your breathing quickens but you are not out of breath and can carry on a conversation. You will usually have a light sweat.<br /><br /><b>c) You are exercising at high intensity, if you are sweating profusely, breathing heavily and can only say a few words before pausing to catch your breath.</b> <br /><br />High intensity workouts will give you maximum fat-burning and heart health benefits in minimum time. You will burn more calories and fat---during and after your workout. <b>Exercise Post-Oxygen Consumption (EPOC) causes your body to burn more calories and fat after a tough workout.</b> Your body has to work harder to get back to its pre-exercise state. <br /><br /><b>Some of you can break through your <a href="http://myfitnesshut.blogspot.com/2012/06/4-steps-that-help-break-your-weight.html#.USKiVB3MBLc">fat loss and weight loss plateau</a> by increasing your workout intensity.</b> If you have been doing the same workout at the same pace for 1 month, 3 months, 6 months, 1 year or 5 years, your progress has stalled. <strong>Your body has the amazing ability to adapt to your workouts and bring your fat loss and weight loss progress to a grinding halt.</strong><br /><br /><b>So, here are 10 ways to increase your workout intensity and burn more fat:</b> <br /><br /><b>1. Shorten the rest time between sets.</b> For example, taking little or no rest between weight training exercises ramps up intensity. You could also vary the repetitions. Circuit training and superset training are good examples.<br /><br /><b>2. Do more strength exercises that work major muscle groups and burn more fat.</b> Exercises like squats, deadlift, walking lunges (pictured below), rows, medicine ball chops, combination exercises and planks will work well.<br /><br /><center><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjvnSHtoPxpd-0ds-Dsy-pjtCOph_LaQV_1CqQstQ4R6-0-JCsM-Y7cuErSc7BT2mWafGPPfGJTMoaHyo6anTID7dv0WB4b-CUDfwF_CgMP2kpMMimlKC6HJiO8-vKv5X9rB3W69qikvLv3/s1600/Lunge.jpg" imageanchor="1"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjvnSHtoPxpd-0ds-Dsy-pjtCOph_LaQV_1CqQstQ4R6-0-JCsM-Y7cuErSc7BT2mWafGPPfGJTMoaHyo6anTID7dv0WB4b-CUDfwF_CgMP2kpMMimlKC6HJiO8-vKv5X9rB3W69qikvLv3/s320/Lunge.jpg" /></a></center><br /><b>Strength train your body in all 3 planes of motion.</b> Using strength exercises that require rotations, turning, twisting and side-to-side motions will fit the bill. This will definitely challenge your body more.<br /><br /><strong>3. Shorten your long, boring cardio sessions.</strong> A 20-minute sprint interval cardio session will give you more fat-burning and heart-health benefits than a slower 60-minute cardio session.<br /><br /><center><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiReZxUjWvoS5wzpGLIrSvLEwaJkSAh8wVDdJY3CuJEdfo5Z4QGiu8C1I2zOeVVBQb06CjYlR5-1eA0nFgM1UnoEak7Sr4JFACa-V1nN69ZJMufr4Z-Fpy7l_XOyTLSMJ_xr-Weuo2gDYIJ/s1600/bootcamp4.jpg" imageanchor="1"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiReZxUjWvoS5wzpGLIrSvLEwaJkSAh8wVDdJY3CuJEdfo5Z4QGiu8C1I2zOeVVBQb06CjYlR5-1eA0nFgM1UnoEak7Sr4JFACa-V1nN69ZJMufr4Z-Fpy7l_XOyTLSMJ_xr-Weuo2gDYIJ/s320/bootcamp4.jpg" /></a></center><br /><strong>4. Add more plyometric exercises (jump training) to your workouts.</strong> Plyometric exercises are very intense and effective. Examples would be squat jumps, box jumps and lateral cone hops.<br /><br /><strong>5. Do more bodyweight cardio workouts.</strong> These workouts give you a dual strength and cardio benefit. Bodyweight workouts are great fat burners.<br /><br /><b>6. Exercises that require high levels of balance and coordination will increase the intensity.</b> Also, include exercises with your eyes closed to improve limb position sense (proprioception). <br /><br /><b>7. Unilateral exercises are more intense than bilateral exercises.</b> So, Bulgarian split squats are more intense than two-legged squats. Pictured below are barbell step ups. And, one-armed exercises are more intense than similar two-armed exercises.<br /><br /><center><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjaFfOW2mMfShljPwiwtOCSHhVYMqsFbpfOLQ2MXp8np7FNLjTLaGyYejeMeGFtdXxhQIJgI5JWz4ysn7g9TtZtzUeqT0WgE5ZXWQZ4YBlsTjMoziWmeXalS2j8clcEHz529IY1O79ony7u/s1600/barbell+step+up.jpg" imageanchor="1"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjaFfOW2mMfShljPwiwtOCSHhVYMqsFbpfOLQ2MXp8np7FNLjTLaGyYejeMeGFtdXxhQIJgI5JWz4ysn7g9TtZtzUeqT0WgE5ZXWQZ4YBlsTjMoziWmeXalS2j8clcEHz529IY1O79ony7u/s320/barbell+step+up.jpg" /></a></center><br /><b>8. Do complex strength training.</b> You would superset a power exercise with a biomechanically similar strength exercise. An example would be pairing repeating full-speed squat jumps (pictured below) with barbell squats. The barbell squats would be performed 1-2 minutes after the squat jumps. <br /><br /><center><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj6g4AAbvjYhg0T2hMMQBY1aKGCPbUKkwGIng6MrHh4qCIQYtibHB5JX3SmJrmFAzYy-6Mct4YvoWBxQolvzmrZ5SrEKMlUjcNtpO3DzJiQE9PZaMSN-NtcoQVLiMxBwVak-AxMu7e4z0L8/s1600/squat+jump.jpg" imageanchor="1"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj6g4AAbvjYhg0T2hMMQBY1aKGCPbUKkwGIng6MrHh4qCIQYtibHB5JX3SmJrmFAzYy-6Mct4YvoWBxQolvzmrZ5SrEKMlUjcNtpO3DzJiQE9PZaMSN-NtcoQVLiMxBwVak-AxMu7e4z0L8/s320/squat+jump.jpg" /></a></center><br />This is an advanced training method and should not be performed by those who do not have adequate stabilization strength and muscular strength.<br /><br />9. Do more full speed strength exercises. Medicine ball, dumbbell and kettlebell exercises are good choices.<br /><br />10. Quickness and agility exercises, such as ladder drills, help you change up your workout intensity with short bursts to burn fat faster. <br /><br /><strong>Increase the intensity, build more muscle, get leaner and start making progress again with your fat loss and weight loss!</strong><br /><br />Be sure and download your <b><a href="http://myfitnesshut.blogspot.com/p/bodyweight-500-metabolic-fat-burner.html#.UeTaltLqmuI">Free Bodyweight 500 Metabolic Fat Burner Workouts</a></b> and start shaping your body faster!<br /><br /><div style="background-color: white; color: #333333; font-family: Georgia, 'Times New Roman', 'Bitstream Charter', Times, serif; font-size: 13px; line-height: 19px;"><b>Mark Dilworth, BA, PES</b></div><div style="background-color: white; color: #333333; font-family: Georgia, 'Times New Roman', 'Bitstream Charter', Times, serif; font-size: 13px; line-height: 19px;"><b><a data-mce-href="http://myfitnesshut.blogspot.com/" href="http://myfitnesshut.blogspot.com/" target="_blank">My Fitness Hut</a></b><br /><br /></div><br />

10 Tips to Burn Fat with Higher Intensity, Less Work

Tired of working out harder and longer with little body-changing success? Increase your workout intensity to burn more fat and shape your ...

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Burn Fat with Strength and Power Superset Workout

<b>Shape and tone (transform) your body better and faster with strength and power superset training.</b> Do you have less time to workout these days? Here is the answer to your problem: strength and power superset training. <br /><br /><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjgf3eEhY7ueCrtpKV9s-FVhJmZX56E0DckjcceKxskykWFqqYUv0B9u-8KvlxU5vFA2NN5xEGZWt-WvMtDrFKqfbwagc72FxvQDodLHrwms0TKZSusyZN2pIWeLPPnjxuII-ag22wrFdUO/s1600/Conquer+Fitness12.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjgf3eEhY7ueCrtpKV9s-FVhJmZX56E0DckjcceKxskykWFqqYUv0B9u-8KvlxU5vFA2NN5xEGZWt-WvMtDrFKqfbwagc72FxvQDodLHrwms0TKZSusyZN2pIWeLPPnjxuII-ag22wrFdUO/s320/Conquer+Fitness12.jpg" width="221" /></a></div><br /><b>Kick your <a href="http://myfitnesshut.blogspot.com/p/bodyweight-500-metabolic-fat-burner.html#.UeTaltLqmuI">fat-burning into higher gear.</a> This method burns fat better than traditional strength training.</b> Strength and power superset training should not be tried by beginners or those with inadequate body strength. It is a high-risk, high-reward type of superset strength training.<br /><br /><b>You can't transform your body without significant fat loss. Fat loss will make your body more healthy and lean.</b> Fat loss will also lead to lasting weight loss. <b>In other words, a body composition change (less fat, more lean mass) is the key to permanent weight loss.</b><br /><br /><b>Increase your muscle mass (with regular strength training) to burn fat and permanently speed up your metabolism.</b> Your body has to work harder to maintain muscle mass. You will become leaner because muscle takes up less space than fat. You can't rush the process of building a lean body. Make a habit of checking your body fat percentage on a weekly basis. If your body is shrinking (lost fat and inches), you are on the way to building your lean body.<br /><br /><b>A lean body will also give you the best chance to live a longer, healthier life.</b><br /><br /><b>If you want to burn more fat, <a href="http://myfitnesshut.blogspot.com/2012/09/11-ways-to-ramp-up-workout-intensity-to-burn-more-fat.html#.UI7qlW_A_w0">add higher intensity to your workouts.</a> Strength and power superset training will cause your neuromuscular system to adapt to new training stimuli. This will help improve your fat loss and weight loss results.</b><br /><br /><strong>Power, or speed strength (how fast your muscles can produce force) is one of the best ways to improve your workout efficiency (burn more fat in less time).</strong> Plyometric exercises help you to increase power. When plyometric exercises are paired with a similar strength exercise, your strength and body shape will improve faster. <br /><br /><strong>Strength and power superset training pairs a power exercise with a biomechanically similar strength exercise.</strong> An example would be pairing repeating full-speed squat jumps with barbell squats. The barbell squats would be performed 1-2 minutes after the squat jumps to get maximum neuromuscular adaptations. <br /><br /><strong>You would do a set of full-speed repeating squat jumps (8-10 reps). Rest 1-2 minutes and then do 3-5 barbell squats at 85%-90% of 1 rep maximum. This is an advanced training method and should not be performed by those who do not have adequate stabilization strength and muscular strength.</strong> <br /><br /><b>Exercises like the squat works the major muscle groups.</b> To recruit more muscle fibers during workouts and improve your fat loss success, focus more on multi-joint or compound exercises like the squat, deadlift and rows. <br /><br /><b>Compound exercises will help you burn more fat because of the intensity of working large muscle groups in your body.</b> You will also burn more calories and fat after your workout.<br /><br />Other strength and plyometric exercises can also be superset this way (such as shoulder press/explosive medicine ball 2-handed upward throw and bench press/explosive medicine ball two-handed chest pass). <br /><br /><b>Other ways to change up your workouts include (but not limited to):</b><br /><br />1. alternate lifting light weights and heavy weights,<br />2. adjust the number of repetitions and sets,<br />3. do different exercises for the same muscle groups,<br />4. alternate routines such as circuit training and superset training, <br />5. change the speed of your sets such as using slow, moderate and full speed repetitions and<br /><b>6. do more isometric exercises.</b><br /><br />Isometric exercises are very underrated and are great for building muscles, stabilizing muscles, building strength, improving power and burning fat.<br /><br /><b>Isometric contractions can be described as a type of muscle contraction where your muscles develop tension without changing length.</b> For example, pushing against a wall and holding for 30 seconds causes an isometric contraction. <br /><br />You should strength train your muscles with all contraction types (eccentric, isometric, concentric). All muscles function eccentrically (reduces force or deceleration), isometrically (stabilizes force) and concentrically (produces force).<br /><br /><strong>Start burning more fat today!</strong><br /><br />Download your <b><a href="http://myfitnesshut.blogspot.com/p/bodyweight-500-metabolic-fat-burner.html#.UeTaltLqmuI">Free Bodyweight 500 Metabolic Fat Burner Workouts</a></b> and start shaping your body faster!<br /><br /><div style="background-color: white; color: #333333; font-family: Georgia, 'Times New Roman', 'Bitstream Charter', Times, serif; font-size: 13px; line-height: 19px;"><b>Mark Dilworth, BA, PES</b></div><div style="background-color: white; color: #333333; font-family: Georgia, 'Times New Roman', 'Bitstream Charter', Times, serif; font-size: 13px; line-height: 19px;"><b><a data-mce-href="http://myfitnesshut.blogspot.com/" href="http://myfitnesshut.blogspot.com/" target="_blank">My Fitness Hut</a></b></div><br />

Burn Fat with Strength and Power Superset Workout

Shape and tone (transform) your body better and faster with strength and power superset training. Do you have less time to workout these da...

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Use Jump Workouts For Spring Season Fat Burning

<b>Kickstart your spring season fat burning with jump training workouts.</b> Now that the weather is warming up, change up your routine. It will make a huge difference in your fat loss results.<br /><br /><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgPIpE3rs-GxPlnlq7NGUXziYEtU6e6nLnx7dcBRTKQ3wdJjoPfIVEuk006ooc6u03txItZrHRBQxP_awK29UIuq6zqR_S-NUIs_xGXZ7fMn7-EpHkSHtPZASCGUYKUzKH0PSc2MDnub6-G/s1600/Squat+Jump.jpg" imageanchor="1" style="margin-left:1em; margin-right:1em"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgPIpE3rs-GxPlnlq7NGUXziYEtU6e6nLnx7dcBRTKQ3wdJjoPfIVEuk006ooc6u03txItZrHRBQxP_awK29UIuq6zqR_S-NUIs_xGXZ7fMn7-EpHkSHtPZASCGUYKUzKH0PSc2MDnub6-G/s320/Squat+Jump.jpg" width="216" /></a></div><br /><strong>Some of you workout at the same slow pace all the time. Jump more when you exercise and you'll jump off more body fat---guaranteed! </strong><br /><br />Have you been doing the same workout for 2 months, 6 months, 1 year or 3 years? If you're doing the same basic workout you've always done, you're probably not making any progress with fat loss or weight loss. You're frustrated but you can do something about your stalled progress!<br /><br /><strong>One of the best ways to "wake up and change your body's composition" is to add intensity to your workouts with jumps.</strong> Sixty minute cardio sessions won't lean out your body but they will waste away your muscles (and your muscle tone). <br /><br /><strong>Exercising at a fast or explosive pace (like jumping or sprinting) has been proven to shape and sculpt your body better because these types of exercises activate your bulkier, shapely fast twitch muscle fibers (think butt, hips, thighs, etc.).</strong><br /><br /><strong>Its pretty simple---jump off your body fat! Here are some workout tips:</strong><br /><br /><strong>1. Jump rope for at least 10 minutes every day (if your knees and back allow). A 10 minute jump rope warm-up before your workout always gets the job done.</strong> Actually, a 20-minute interval jump roping session is one of the best fat-burners and body-sculptors available. Try it for cardio at least once a week. <br /><br /><strong>2. Do at least one workout a week that includes mainly jumping exercises.</strong> Squat jumps, tuck jumps, cone jumps, jumping jacks, jump rope and pike jumps are some examples. Full speed jumps will give you more fat loss and weight loss.<br /><br /><strong>3. Include at least one jumping exercise in your regular workout routine.</strong> <br /><br /><strong>4. If you need a change up from jumping, run sprint intervals.</strong> Sprints are also top fat-burners and body-sculptors.<br /><br /><strong>You should perfect jumping and landing techniques or you will injure yourself. And, if you have knee and low back problems, high-speed jump training is not for you.</strong> <strong>Do no more than 2 jump training workouts a week.</strong><br /><br /><strong>Jump off more body fat this spring!</strong><br /><br /><strong>Be sure and download your <a href="http://myfitnesshut.blogspot.com/p/14-day-fat-loss-program.html#.Ue414tLqmuI" target="_blank">FREE 14-Day Accelerated Fat Loss Program from My Fitness Hut!</a></strong><br /><br /><b>Mark Dilworth, BA, PES</b><br /><b><a href="http://yourfitnessuniversity.com">Your Fitness University</a><br /><a href="http://myfitnesshut.blogspot.com">My Fitness Hut</a><br /><a href="http://herfitnesshut.com">Her Fitness Hut</a><br /><a href="http://sportsfitnesshut.blogspot.com">Sports Fitness Hut</a><br /><a href="http://rapidfatlossandsixpackabs.com">Rapid Fat Loss and Six Pack Abs</a></b><br />

Use Jump Workouts For Spring Season Fat Burning

Kickstart your spring season fat burning with jump training workouts. Now that the weather is warming up, change up your routine. It will...

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Burn More Fat With Plyometrics

<strong>If you're having trouble burning fat, then try plyometric exercises. Because of the intensity of plyometrics (jump training), you will <a href="http://myfitnesshut.blogspot.com/2009/10/burn-more-fat-with-power-exercise.html">burn more fat</a> and better <a href="http://myfitnesshut.blogspot.com/2009/10/top-5-fat-burning-body-sculpting-tips.html">sculpt your body</a>.</strong> <br /><br />Plyometric exercises not only burn more fat, they also improve your power, or <a href="http://sportsfitnesshut.blogspot.com/2008/04/train-to-improve-your-speed-strength.html">speed strength</a> (how fast your muscles can produce force).<br /><br /><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgFdYWCpgvczj_5s5ZvXCkuDsMnNssj2AXTCeKEpcL_pc64AUPvIrQ1NINWkCP-OV_og1VXQhet41LCeMsCJ5AAmpgzuxJQVuxC4xHYqOhq88dP2Gb7kH3JD57hxj9_deLxZDGdN1bxLAKV/s1600-h/R1-+4A.jpg"><img alt="" border="0" id="BLOGGER_PHOTO_ID_5399865732897956770" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgFdYWCpgvczj_5s5ZvXCkuDsMnNssj2AXTCeKEpcL_pc64AUPvIrQ1NINWkCP-OV_og1VXQhet41LCeMsCJ5AAmpgzuxJQVuxC4xHYqOhq88dP2Gb7kH3JD57hxj9_deLxZDGdN1bxLAKV/s320/R1-+4A.jpg" style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 320px; height: 216px;" /></a><br /><br /><strong>Here are some good plyometric exercises to help you burn more fat and sculpt your body. </strong> <br /><br />1. In Place Vertical Jumps, full speed, Double Leg, 3 sets/10, 2 minutes rest between sets<br /><br />2. <a href="http://sportsfitnesshut.blogspot.com/2009/05/depth-jump-improves-speed-power-and.html">Depth Jumps</a>, 2 sets/10, 2 minutes rest between sets<br /><br />3. Bounding and <a href="http://sportsfitnesshut.blogspot.com/2007/08/two-important-exercises-for-baseball.html">Lateral Bounding</a>, full speed, 2 sets of each/10, 2 minutes rest between sets<br /><br />4. Lateral Cone Jumps, full speed, 2 sets/10 each side, 1 minute rest between sets<br /><br />5. Standing Long Jumps (pictured above), full speed, 2 sets/10, 2 minutes rest between sets<br /><br />6. Dumbbell Calf Raises, full speed, 3 sets/25, 2 minutes rest between sets<br /><br />Do a plyometric workout no more than 2 days a week because of the full speed intensity of this type of workout.<br /><br /><a href="http://sportsfitnesshut.blogspot.com/2008/04/avoid-knee-injuries-with-proper.html">Avoid knee injuries by perfecting jumping and landing</a> techniques before progressing to full speed plyometric workouts.<br /><br /><b>Download your <a href="http://myfitnesshut.blogspot.com/p/14-day-fat-loss-program.html#.Ue414tLqmuI">FREE 14-Day Accelerated Fat Loss Program</a>, start burning max fat and start building your lean, hard body!</b><br /><br /><b>Mark Dilworth, BA, PES</b><br /><b><a href="http://yourfitnessuniversity.com">Your Fitness University</a><br /><a href="http://myfitnesshut.blogspot.com">My Fitness Hut</a><br /><a href="http://herfitnesshut.com">Her Fitness Hut</a><br /><a href="http://sportsfitnesshut.blogspot.com">Sports Fitness Hut</a><br /><a href="http://rapidfatlossandsixpackabs.com">Rapid Fat Loss and Six Pack Abs</a></b><br /><br />

Burn More Fat With Plyometrics

If you're having trouble burning fat, then try plyometric exercises. Because of the intensity of plyometrics (jump training), you will ...

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Plyometric, Fat-Burning Workout

<strong>Plyometric workouts will burn more fat because they are very intense! Shorten and intensify your workouts with jump training <a href="http://sportsfitnesshut.blogspot.com/2007/10/what-is-plyometrics.html">(plyometrics)</a>! Plyometric workouts also burn more fat and calories during and after your workout!</strong><br /><br /><strong>If you're having trouble sculpting your <a href="http://myfitnesshut.blogspot.com/2008/02/fire-up-then-shape-up-your-glutes-part.html">butt, hips and thighs</a> then you need to do more plyometric training. </strong> <br /><br />Plyometric workouts are advanced workouts. You need to perfect <a href="http://sportsfitnesshut.blogspot.com/2008/04/avoid-knee-injuries-with-proper.html">jumping and landing</a> techniques or you will injure yourself. And, if you have knee and low back problems, high-speed plyometric training is not for you. <br /><br />Try this jump training workout (take little or no rest between exercises):<br /><br />--jump rope, two feet, full speed, 1 minute<br />--squat jumps, 10, full speed<br />--lunge jumps, 10, full speed<br />--depth jumps (off knee-high platform), 10<br />--tuck jumps, 10, full speed<br />--jumping jacks, 30 seconds, full speed<br /><br />Rest 1 minute between circuits. Repeat the circuit 2 more times--20 minutes total workout time. Take more rest between exercises or circuits if needed.<br /><br />Try plyometrics to burn more fat! <br /><br /><b>Download your <a href="http://myfitnesshut.blogspot.com/p/14-day-fat-loss-program.html#.Ue414tLqmuI">FREE 14-Day Accelerated Fat Loss Program</a>, start burning max fat and start building your lean, hard body!</b><br /><br /><b>Mark Dilworth, BA, PES</b><br /><b><a href="http://yourfitnessuniversity.com">Your Fitness University</a><br /><a href="http://myfitnesshut.blogspot.com">My Fitness Hut</a><br /><a href="http://herfitnesshut.com">Her Fitness Hut</a><br /><a href="http://sportsfitnesshut.blogspot.com">Sports Fitness Hut</a><br /><a href="http://rapidfatlossandsixpackabs.com">Rapid Fat Loss and Six Pack Abs</a></b><br /><br />

Plyometric, Fat-Burning Workout

Plyometric workouts will burn more fat because they are very intense! Shorten and intensify your workouts with jump training (plyometrics) ...

Read more »