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3 Jelqing Myths Debunked!

Warning: 3 Jelqing Myths Debunked

Does jelqing work? How long does it take for the results to show? Do some techniques work better than others, or are all the exercises the same? Can I really improve my penis size through exercise? And will jelqing making me better in bed, or is erection size a very different “problem” altogether? Any of these questions sound familiar? If you are anything like the millions of men who have read our articles over the years on size and sexual self esteem issues, they probably do!

Male enlargement exercise remains one of the most popular ways for ordinary men to improve our anatomy without surgery, and yet… in 2015, it unfortunately remains one of the misunderstood as well.

I read more myths, misunderstandings and out and out misrepresentations of PE exercises every day, and this article is a quick attempt to clarify some of the more common misconceptions.

Curious to know more? Continue reading as we take a closer look, immediately below.

Myth #1: Male Enlargement Exercises Work “Overnight”

The reality is, they take time… and effort to show results. Much the same way that any ordinary exercise routine that promises overnight results shouldn’t be taken at face value, the same is true here as well. Most men who do the techniques, and do they properly, WILL start to see changes in a few weeks. But much like any other self improvement process, the REAL gains can take months to really manifest.

A good rule for thumb for seeing results?

Most people who have great results from jelqing report it takes 4-6 weeks of daily, disciplined effort to really see visual gains that are clear and obvious. A typical daily practice is about 10 minutes, and can be done either in the morning or late at night.

But, while visual gains can take a month or longer to REALLY be obvious, you should be able to feel a much different length and strength in just a few weeks.

Myth #2: All PE Exercises are Done the Same Way

This is 100% untrue. There are exercises that focus on improving blood flow to the penis. There are others that target and transform the spongy tissue around the corposa cavernosa. There are exercises that target the PC muscle in the pelvic wall thought to regulate ejaculatory control. And there are exercises that combine a bit of each, and then go way beyond the above to boot. The truth is, how you learn and apply “the jelq” is as important as how well, and how frequently you practice it as well.

Myth #3: Applying Topical Creams, Lotions or Ointments Will Help

The truth is, there is no cream or topical solution that can help you increase your penis size, or your exercise. Some of these popular creams may FEEL good, but they don’t contribute or add anything to the PE process.

The other problem with creams that are sold as part of the PE process?

They are largely unregulated, too! In other words, you have no real certainty about what you are putting on your body, and we have researched many products that are filled with questionable, or even toxic ingredients as a result.

The most important thing I’ve learned about male enhancement exercise is this:

Everyone’s results will vary. While PE exercises have become a huge part of my own life and the results have given me extraordinary self confidence, that doesn’t mean the same will be true for you. There is no one size fits all solution that works for every person, 100% of the time. And it’s far more important to learn what works best for YOU through personal experience, rather than reading about the adventures of others.

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A Simple Muscle Gain Workout to Get Ripped Quick

Different gyms call the basic muscle gain workout many different things. Some places refer to it as their “toning program”, or their “bulk up quick plan”, or their “get ripped now regimen”. These are all fancy names for a muscle gain workout plan. No matter how fancy the title, these workouts must contain some basic exercises and information in order to have any sort of impact on your body. Without these basic building blocks, fancy name or not, the gyms are just wasting your money. Find the best muscle building workout that works for you.

There are five ideas to keep in mind when you start on your muscle gain workout. Some of them may sound counter-intuitive, but don’t be fooled, they really do work. You will need to experiment with all of them to figure out what works best for you.

#1: Any good workout begins with your diet. Make sure to up your protein intake, eat complex carbohydrates, include supplemental forms of protein and other nutrients like Creatine in your diet through the use of bars, shakes, and powders, include a multi-vitamin to replace nutrients you lose, and drink lots of water. Now that your insides are on their way to a better body, you can work on the outside more successfully.

#2: A controlled set of fewer repetitions with more weight will have a greater impact than a large number of repetitions with less weight. Remember this is a muscle gain workout, so you are trying to push your body to create muscle fibers. Here’s a great muscle gain workout routine. Do 10 to 12 repetitions with each rep taking as much as a minute. Maintain control throughout, so that the muscle or muscle group is always tensed and in action.

#3: Take less time with your workout. Ideally it should take 25 to 45 minutes. Taking long breaks in between sets won’t accomplish your goals. Push yourself to keep moving and your body will rise to the occasion. As you increase the pace of your muscle gain workout, your body will increase the rate at which it creates muscle.

#4: Work all the muscle groups, all the time. If you don’t have the time to train the whole body at each workout session, work the upper body at one and the lower body at the next. The point is to achieve balance by either working all the muscles within a particular muscle group with a single exercise, or being sure to work the opposing set of muscles during the same workout. If you structure your muscle gain workout in this way, you’ll be stimulating muscle growth all day.

#5: Finally, give yourself time to recover. Don’t a muscle building workout everyday, or you run the risk of stressing the muscles and weakening them. Make sure to sleep 7 to 8 hours per night, limit your workout to 4 or 5 times per week, and always track the progress of your muscle gain workout.

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How to Stop Being Skinny – 3 Tips to Gain Weight and Build Muscle Fast

If you’re tired of looking in the mirror and seeing half the person you think you should, or you’re frightened every time you have to take your shirt off in public, then maybe you should try the following 3 tips that will show you how to stop being skinny and help you to pack on weight and gain muscle mass fast.

Increase Calorie Intake

The best way to stop being skinny is to significantly increase the number of calories you consume.  However, this is not a green light to eat anything and everything.

The key to weight gain success is in the quality of calories that you consume as well as the quantity. If you just end up eating a tons of saturated fats and fast processed foods you’ll just end up fat and unhealthy, which is FAR worse than just being a bit skinny.

By eating more we keep our metabolism consistent, and so you should aim to consume around an extra 1,000 calories per day split over 6 meals. This will ensure a constant supply of energy to the body and reduce the need to snack on high fat sugary foods that have little to no nutritious value.

Aim to get your calories from as many natural sources as possible. Lean meats, fish, pulses, beans, nuts, oatmeal and vegetables are the best.

Taking a serious approach to your diet and meal plans is an integral part of your quest of how to stop being skinny.

Avoid Stress

Stress seems to just be part and parcel of life these days. However, if you’re at how to stop being skinny then you need to realize the negative effects stress may be having on your weight.

When we are stressed our bodies release a hormone called Cortisol. This is a catabolic hormone (the opposite of anabolic), meaning that it actually draws nutrients away from the muscle tissue making them shrink or stunt their growth. It also increases your metabolic rate making you burn fat faster, resulting in even more weight loss and an even skinnier body.

Reducing stress is very important if you’re looking at how to stop being skinny, but also for longer term health benefits.

Try relaxation techniques like yoga, meditation, massages, or just simply having a long hot bath once or twice a week, or going for a walk. All these things will help you to avoid stress and sleep better, which will reduce the levels of cortisol in your body and help you to gain weight and build muscle faster.

Start A Weight Training Program

If you haven’t already you should start performing a weight training program. This go the guys AND the girls. Bigger stronger muscles improve your appearance, make you feel better, help you to prevent injury and bring out your natural figure.

Simply put, muscle weighs more than fat, so this is the best way to gain weight and stop being skinny.

To avoid wasting your time down the gym, you should stick to a workout program that is designed for skinny people (or hardgainers as we’re affectionately known).

This should focus on compound exercises that work multiple muscle groups. It should last no longer than 45 minutes to an hour and be performed 3 times per week, so there’s no need to worry about becoming a gym rat.

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The Benefits of In-Home Personal Training

“I don’t have any time.” Have you ever found yourself offering that response upon being asked if you workout? Or perhaps you muttered it to yourself in frustration as you tried to figure out how to squeeze a few trips to the gym every week into your busy schedule.

It’s unfortunate that additional responsibilities often lead to expanding waistlines as less time becomes available for physical activity. The truth is, a gym quality workout can be attained from home but most people don’t know what to do. With a couple of dumbbells and an exercise ball or a bench, hundreds of different exercises can be performed without ever leaving the house. Is your goal weight loss or leaning out? Then you must be thinking, “I need some kind of cardio machine don’t I?” The answer is no.

Then, with limited time and armed with nothing more than your own body weight and a pair of dumbbells, how do you lose fat and get toned? The most efficient way to accomplish this task is to train at a high intensity by incorporating a combination of explosiveness, speed and power to your workout AND minimizing rest periods. The basic idea is to train with your heart rate as elevated as possible (without compromising proper exercise technique) which induces maximum fat burning. And, since the workout incorporates resistance training (as opposed to traditional cardio), an increase in muscle occurs which also leads to a greater overall fat burning effect.

Of course, program design and proper execution are paramount to a successful quest to transform one’s body. The easy part is going out to purchase the dumbbells, floor mat and bench, but then what do you do from there? Many people seek out the internet for guidance. Sure, there is undoubtedly a wealth of free information about fitness on the internet, but that doesn’t mean that what somebody claims has worked for them will work for you.

For starters, the internet does not know your present fitness level and what your strengths and weaknesses are. Attempting to try a random exercise program is a recipe for injury, failure, or both. Therefore, a great place to start is by hiring a competent in-home personal trainer who can assess your present fitness level and prescribe an exercise regimen accordingly. A trained fitness professional will assist you in achieving your goals as quickly as possible while minimizing the risk of injury. Your golf game would become a great deal better under the instruction of a coach versus winging it on your own wouldn’t you say? The same principle applies to fitness.

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How to Identify Unsafe Abdominal Exercises After a Hysterectomy

After a hysterectomy surgery it is essential to understand how to identify inappropriate abdominal or core strength exercises. Many women unknowingly perform abdominal exercises with the potential for serious pelvic injury when returning to their gym workouts and fitness classes after hysterectomy surgery. Unfortunately many well-intentioned fitness instructors are also unaware of this issue leaving women uninformed, vulnerable and confused about appropriate exercise after pelvic surgery. These physical therapist guidelines are designed to help you identify unsafe abdominal exercises after a hysterectomy.

Exercises involving upper abdominal (or “six pack”) muscles pose the most risk to your pelvic floor. Ultrasound studies show that basic abdominal curl exercises force the pelvic floor downwards in women with poorly functioning pelvic floor muscles. The more intense the abdominal or core exercise, the greater the pressure on the pelvic floor and the greater the risk of pelvic floor overload and reduced pelvic support.

Decreased pelvic support can cause an array of serious pelvic floor problems including; vaginal prolapse, incontinence, pelvic pain and anorectal disorders. Hysterectomy surgery involves the upper vagina being stitched up inside a woman’s pelvis in order to support the vagina and prevent vaginal prolapse (i.e. vagina descending down and sometimes out of the woman’s body). Research suggests the risk of vaginal prolapse is increased after hysterectomy surgery.

This means that it is imperative that you understand how to avoid overloading your pelvic floor after a hysterectomy with inappropriate abdominal exercises.The following abdominal exercises all have the potential to overload the floor of the pelvis and should therefore be avoided after hysterectomy surgery;

  1. Abdominal curl exercises involve lifting the head and shoulders from a lying position and are also known as sit up exercises. Variations include; incline sit ups, oblique sit ups (elbow to opposite shoulder) and fit ball sit ups.
  2. Double leg raises involve lifting both legs off the ground simultaneously. Variations include; bicycle legs, double leg raises, Pilates “Table Top” exercise and fit ball between-legs raises.
  3. Intense core abdominal exercises such as “Plank” or “Hover” which are performed routinely in gym workouts, yoga and Pilates classes. Never assume that just because an exercise is a “Pilates” exercise, that it is safe for and will help strengthen your pelvic support. Some Pilates exercises can place intense pressure on the pelvic floor.
  4. Abdominal strength machines that exercise the upper abdominal and/or external oblique muscles against resistance. These machines increase the pressure within your abdomen that is transferred directly to your pelvis. In fact these exercises will actually make your abdominal muscles even more effective at increasing the downward pressure on the floor of your pelvis.

How to identify unsafe abdominal exercises after hysterectomy surgery?

  • Exercises that involve lying and raising the head and shoulders, and/or both legs simultaneously off the ground all increase downward pressure onto the floor of the pelvis. These exercises all have the potential to cause pelvic floor injury, after pelvic surgery and when the pelvic floor muscles are not functioning well.
  • Exercises performed in prone (lying facing the floor) and weight bearing through the hands/forearms and feet (with the body elevated off the ground are intense core abdominal exercises. These can be modified by kneeling rather than weightbearing though the feet. Sometimes these are performed forward over a fit ball. Once again never assume that using a fit ball makes the exercise safe for your pelvic floor.
  • Abdominal exercise machines that exercise the abdominal muscles in upright or in lying have potential to overload the floor of the pelvis. These types of machines are usually used aiming to “flatten the belly”. It is not possible to spot reduce fat from the abdomen with abdominal exercises however this myth still continues to pervade western society. To flatten your abdomen you need to lose fat from all over your body, it is not possible to lose it through exercise from one spot only.

It is desirable for women to return to exercise after hysterectomy surgery and ensure their long-term pelvic health by exercising appropriately. It takes three months for most women to fully heal from hysterectomy surgery. During this recovery time the pelvic floor is at greatest risk of injury. Women should only return to the types of abdominal exercises listed above with their medical specialist’s approval and when their pelvic floor muscles are strong and capable of withstanding the large downward forces associated with these particular exercises. For some women with poorly functioning pelvic muscles this may mean avoiding intense core abdominal exercises altogether and opting instead for more appropriate gentle core abdominal exercises more suitable for their pelvic health and longevity.

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General Prep Phase Workouts For Shot and Disc Throwers

In this article I want to cover a couple of the workouts we do with our crew during the general preparation phase of training. These workouts are great to get the athletes working and back into shape. They come from various sources and are always evolving, feel free to take them and put your own spin on them.

A couple of years ago Romona Pagel gave a great presentation at the NTCA Convention. She really has some great training ideas. One of the workouts I took away from that session with her, I now call the Pagel Circuit. The Pagel Circuit consists of all bodyweight exercises, so there is no need for specialized equipment or a lot of space. Athletes complete 10 reps of each exercise with no rest between exercises. We complete the exercises in this order:



-Jump Squats

-Push Ups

-Split Squat Jump

-Lateral Jump

After completion of all 6 exercises, we walk or jog 200 meters for recovery and then repeat the circuit for three cycles. I keep track of the time it takes to complete each cycle, and use this as one of my data points to check that our training methods are effective.

Another good early season workout is the medicine ball relay. This workout was introduced to me by a former athlete in our system, Dan Hytinen. It is a fairly quick but brutal workout that the athletes really get into. We use heavy non-bouncing medicine balls and athletes pair up in groups of two. Men use a 25 pound ball, and women use a 16 pound ball. Working around the 200 meter indoor track, the first partner takes the ball and chest passes it out in front of himself, then runs to it continuing this for a full lap around the track. After crossing the line the partner then does a lap of chest passing around the track while partner 1 rests. In lap two, athletes throw the ball forward through the legs, dropping the hips down and then driving them up. In the final leg of the relay, athletes run while holding the ball overhead. With this workout you do want to be careful not to have too many athletes throwing balls at the same time. I limit it to only 3 athletes on the track at a given time to reduce the risk of them being hit by the medicine balls.

Each of these workouts can be completed in a relatively short amount of time. They are great for getting the athletes back into the swing of things and improving work capacity with minimal chance for injury. I have found them to be a good blend of volume and intensity for early season training.

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How To Structure A Circuit Training Program

I have experienced great success with circuit training. It has been an extremely effective way for me to develop and maintain both strength and stamina simultaneously. Another way it has served me successfully is as the strength and conditioning coach for the boys’ soccer program at a local high school. Just as in my own personal program, I have been able to provide a high level of fitness for 60 boys in a minimum amount of time by increasing their strength and cardiovascular fitness simultaneously.

Circuit training is not an exercise in and of itself but rather a method of workout routine that combines a sequence of exercises with short rest periods in between each exercise.

In the paragraphs that follow, I’ll reveal how to structure an effective circuit training workout routine for to either improve overall fitness or to improve performance in a specific sport.

How To Use Circuit Training

1. Overall Fitness

Circuit training is a highly effective and efficient way to develop and maintain overall fitness for the person with a busy lifestyle because all that is needed is three or four short sessions per week. The key to improving both strength and endurance simultaneously is performing a sequence of resistance and high intensity cardio exercises with little or no rest in between them.

2. Developing Basic Strength

When athletes begin a program designed to increase performance in their specific sport, they should always be focus in an initial period emphasizing basic strength during the off season in anticipation of preparing for more challenging conditioning in the preseason period.

The athletes who I train have been playing soccer since grade school. Their off season circuits stress correcting their muscle imbalances. For example, soccer players are notorious for neglecting upper body training so I consistently employ exercises to work on that. The remaining exercises employ as movements commonly used in our sport like kicking, jumping, and lateral movement.

3. Developing Muscular Endurance. In my sport, soccer, as in many others like basketball, lacrosse, and water polo, just to name a few, its necessary for athletes to have cardiovascular and muscular endurance. Circuit workout routines can be designed to meet the sport’s unique requirements By making rest periods short, cardiovascular endurance is increased. A workout routine for a interval-sprint sport like soccer will look much different than one for a cross country team.

General Fitness Guidelines

All that is needed is three or sessions per week. Similar to conventional weightlifting, there should be 48 hours between sessions. In selecting an exercise, the level of resistance should be such that a person can exercise for a period of 30-60 seconds. If not, the exercise, whether its performed with dumbells, resistance bands, or plain old bodyweight, should be modified to make it easier or difficult as necessary.

Each routine should have between 7 – 12 exercises that are performed from 30 – 60 seconds. There should be a total of 20 – 25 sets so that means 2 or 3 times through the sequence. The amount of rest between exercise is determined by the fitness level of the person. Novice exercisers may need up to 90 seconds. My soccer athletes take no rest between sets.

Circuit workout routines are appropriate for on, off, or preseason training. Three or four sessions a week can be mixed with cardio sessions on off days.

Guidelines For Short-Term Strength Endurance

The way to train for soccer, field hockey, and lacrosse is to use 30 second bursts of high intensity exercise. In these best was to imitate the action of these sports. Be sure that the exercise movements copy movements used frequently in these sports.

Try this circuit:

1) Squats 20

2) Incline Pushups 20

3) Jump squats 20

4) Decline pushups 20

5) Lateral Lunges 20

6) Cross Body Mountain climbers 20

7) Dumbell swings 15

8] Close-grip pushups 20

3 Times through the sequence

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Why Circuit Training Exercises Are So Popular

Circuit Training Exercises are designed to strengthen the core of the body with a combination of weight training and cardio exercises performed in repetitions and rotations. Overall total body workouts are also an essential circuit training tool used by personal trainers, non-athletes and athletes. Using the resistance of different weights and a pre-set number of repetitions of those weights, the body is able to build strength and stamina. There are circuit training exercises designed to be tailored to fit the needs of men, women and children, as well as for elderly individuals.

Why Its Popularity is Growing

The popularity of circuit training exercises has been on the rise in the past decade for the sole reason that it is a relative inexpensive exercise program to start up. Individuals, who cannot afford gym memberships, do not have room for weight sets and workout stations, can use dumbbells, jump ropes, mats, resistance bands, and medicine and stability balls. The ease in which any circuit training exercise program can be specifically tailored for the individual is another reason why circuit training exercises have steadily grown in popularity.

There are several target sets of circuit training exercises that are well known and used for different areas of the body. These circuit training exercises are categorized for the total body, the upper body, the lower body and the core region of the body. Normally, these exercises are performed on different days of the week, to allow certain muscles of the body to rest as other muscles are being worked. As the individual uses these exercises to target the areas on their body they want to strengthen, optimal results are received by cardio exercises added to each workout.

How Personal Trainers Use Them

Many personal trainers use these types of exercises in the routines they tailor to the needs of their clients. Personal trainers will start a cardio exercise to raise the core body temperature before starting in on the upper body exercises, which carries the repetition of weights using dumb bells for lateral raises, alternating shoulder presses, triceps extensions, single arm rows and front raises. These upper body exercises can carry into push-ups and bench dips to successfully complete the cardiovascular and upper body training session.

Cardio exercises can also be used just before a trainer or individual starts a lower body workout. A few minutes spent stretching and walking or jogging on the treadmill can significantly raise the body’s core temperature and heart rate for effective results in a lower body workout. These exercises consist of using weights like dumb bells for a repetition of exercises like squats, kickbacks, lunges and box steps with knee drives added. As the exercises are designed to target the lower body, many individuals use these exercises to relieve joint pain and strengthen their back and leg muscles.

Total Body Workouts

Individuals and trainers also work in a day where the total body workout is focused on for optimal overall body results. These exercises consist of the use of cardiovascular equipment like treadmills, stationary bikes, trampolines, aerobic workouts, jogging, jump ropes and rowing machines. Pre-set workouts of exercises are then performed for the upper body, lower body and the core areas of the body. These total body workouts can utilize every circuit training exercise, or be tailored using specific exercises that are design for an individual’s needs.

Exercises that target the core regions of the body are the exercises used for almost every non-athlete and athlete for strength training. The key factor in these exercises is how they are performed and are based on form and repetition. Such core exercises have become a prominent part of circuit training exercises and are simple to perform with light weights used.

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Why is Aerobics Exercise So Popular?

Since 1970, the aerobics exercise has become increasingly popular. Hundreds of aerobics exercise videos were sold. There are many different kind of aerobics exercise being performed all over the world.

Aerobics exercise is a special type of exercise which generally involves rapid stepping patterns. These steps are performed usually to accompanying music and lead by an instructor who provides the necessary cues. After the 1970 publication The New Aerobics book written by Cooper, aerobics stated to grow in popularity and peaked in the 1980s. A lot of celebrities like Jane Fonda and Richard Simmons began to create their own videos and shows to promote aerobics exercises.

There are two most popular types of group aerobics exercise which are Freestyle aerobics and Pre-choreographed aerobics. Freestyle aerobics incorporate a style of aerobic exercises that include choreography and dance movements. It is mainly practiced to improve suppleness and most of the participants of this aerobics type are women.

However, in spite of its popularity, many people still excuses to not take up any form of exercise. People often claim that they do not have enough time to go to the gym or that gym membership is much too expensive. No matter what excuse is given, aerobics can actually be done in the comfort of the home.

There have been many similar videos since Jane Fonda's video on exercises came out, so there are hundreds of these aerobics exercise videos to choose from. These videos include low-impact and as high-impact aerobics exercises. There are also specialist videos that cater to pregnant women in and the elderly.

Aerobics actually means with oxygen and this type of exercise uses large muscle groups over a period of time. It is also performed in a rhythm. Oxygen is used to sustain the activity over lengthy periods of time. Aerobics exercises require the muscles to work in great part so as to raise the heart rate to 60 percent to 80 percent of its maximum rate. It should also be continuously performed for at least a quarter of an hour to an hour.

Aerobic exercise can help you maintain a higher heart rate while the oxygen is used to burn the fats. At the beginning of an aerobic exercises session, glycogen is broken down to produce glucose. If there is not enough glucose available, it would result in fat beginning to decompose. When our body starts to use fat as a fuel, it causes a condition which marathon runners describe as hitting the wall.

Lose Weight With Aerobics Exercise

Losing weight is not very easy for most people. Most people do not really know how to lose weight healthily. This is one reason why obesity has increased tremendously in most parts of the world. Losing weight not only takes time but also discipline. However, that is what most people do not have. They do not have the patience which is required to lose weight.

In our society today, we want everything instantly at this moment. When things take too much time we tend to give up. That is the main reason why most diets and exercise programs fail. However you should know that losing weight should not have to be so exhausting. It can also be fun to lose weight with aerobics exercise.

To lose weight effectively with aerobics, the workout should raise your heartbeat for an extended period of time. You should continue the aerobics workout for at least twenty minutes at a time. This is because this is the point where your body starts to use excess fat for energy.

However, aerobics workouts do not have to be boring and do not have to be the same thing day after day. The best way to continue your aerobics workout is to find several workouts that you can combine throughout the week or month. That way, your workout never becomes dull and you will not get easily burned out.

Another factor that you must remember is to never lose your motivation. Most often, the reason people fail to lose weight is because their motivation wanes after a few days or weeks. Healthily losing weight takes time. It can be weeks or even months before you reach the weight you desire. If you want to lose weight healthily, you should only lose about a pound or two a week. This is too slow for most people.

However, you should remember that it took even more time to pile the pounds on so that is why it is going to take time to get them off. Most people do not realize is that it takes twice as long to lose the weight as it does to gain it. So, the most important thing to remember is to never lose your motivation and continue with your aerobics workouts to lose weight.

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6 Phases of the Perfect Workout

Another day in the gym, another round of “crazy things people do when they workout”.

Did I ever tell you about the one time I watched a trainer instruct his client to stand on a Bosu ball, wearing boxing gloves, and then do some type of whacky reverse punch/backhand slap while the trainer stood BEHIND him holding the pads?

I was speechless…until – at the same gym – I watched a different trainer instruct his client to put his back foot on a Bosu ball and his front foot on an upended dumbbell (!!!) and do split squats.

Seriously, the trainer had his client stand on a dumbbell. What’s wrong with these guys? Anyways, I didn’t see anything that silly this weekend, but I did watch a guy do arms, chest presses, and then clean & presses supersetted with squats.

Probably one of the worst workout orders I’d ever witnessed. So today, we’re going to cover the Best Exercise Order for maximum results in minimum workout time. Here’s how it goes.

The best workout exercise order is:

Stage 1: Warm-up

Stage 2 (optional): Skill/Power Training

Stage 3: Major Movement Resistance Training Straight Set or Superset

Stage 4 (optional): Minor Movements Superset or Circuits

Stage 5: Torso Training

Stage 6: Interval training

Let`s look at each stage in more detail.

Stage 1 – Warm-up

This is not the time to jump on the treadmill. That does not prepare you for stages 2-5. So we skip that and focus on a general bodyweight exercise warm- up that covers all of your major muscle groups & joints.

Stage 2 – Skill/Power Training (Optional)

Skill and power training should be done at the start of a workout while your neuromuscular system is fresh, not fatigued. That`s why you should not do power cleans at the end of a workout or supersetted with squats. Unless you like injury and dislike results.

Skill and power training are also optional for fat loss, but if you have any athletic or maximal strength goals, this is the time for most effective training.

Plus, this type of training is not bad for fat loss, but it just must be done appropriately for all levels.

Even beginners can do power training, such as doing very low (4-6 inch) box jumps – i.e. jumping from the floor onto a sturdy surface, such as an elevated aerobic step.

Anyways, this is a complex topic and we can revisit it another day.

Stage 3 – Major Movement Resistance Training (Straight Set or Superset)

If you are training for fat loss and to get the most amount of work done in the least amount of time, you`ll stick to supersets as outlined in the Turbulence Training workout. Simple, but effective.

However, if you want to dramatically increase your strength in the bench press, deadlift, squat, power clean, chin-up, or 1-leg squat, you can also do straight sets before you get into your supersets.

With the straight sets for strength approach, you`ll take more rest (2-3

minutes) between sets.

Alternatively, you could superset one of those strength exercises with a non- competing minor movement or stretch.

For example, if I`m focusing on bench press strength, I might stretch my psoas (hip flexor) area between sets, or superset dumbbell rear deltoid raises – something that uses the time between sets but does not impair my strength performance.

Again, another long topic for another day…and a future Meathead workout.

Stage 4 – Minor Movements (Supersets or Circuits)

I believe you`ll get more muscle building and strength gains when you choose supersets over circuits. That said, if you only want to lose fat and maintain lean muscle, you can finish your workouts faster by arranging your workouts in metabolic resistance circuits.

Stage 5 – Torso Training

I prefer this term over `core training`, but essentially we are discussing the same thing. Working your abs, obliques, low back muscles, etc., using stability exercises – as is done in ALL of the workouts. No crunches, no sit- ups. Sometimes old-school is good, but not when it comes to ab training.Stage

6 – Interval Training

Instead of doing long, slow, boring cardio, you’re going to use interval training to burn belly fat. You’ll only need to spend 15-20 minutes doing interval training, rather than 40 minutes or more of cardio.

That wraps up the perfect fat burning workout exercise order. You’ll save time and money with this plan, while getting more results and getting the body you deserve.

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