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Circuit Training

For those who may not know, circuit training is usually comprised of 3 or more explosive exercises without breaks in between exercise. For example, I usually do a 3 minutes for each exercise in this order: burpee's, push-ups, burpee's, sit-ups, burpee's, and body weight squats.

You don't have to use the same exercises, or 3 minute intervals, but that should give a general idea for someone wanting to know about circuit training.

Body weight training

I primarily do body weight exercises instead of weight lifting. They include: Push-ups, pull-ups, squats (many variations), dips, and crunches.

Of course there are more exercises than the ones named here, but I just wanted to give an idea.

HIIT

High Intensive Interval Training... usually done by sprinting, but may be done with any "cardio" exercises.

First you warm up for a couple of minutes at an easy pace, then for 30 sec- 1 min go at maximum intensity, after that go back to the easy pace for a couple of minutes, repeat.

This type of exercising conditions your heart, increasing it's efficiency as it goes from a low heart rate to a high heart rate, and back down to a low one.

Monday, July 21, 2008

New plan

I'm getting bored with my nutrition lately. I have a system where I can keep my weight pretty much the same, but I'm not getting any stronger/loosing any fat. I'm going to do a 30-day diet program again. This time my goal is to get my body fat percentage down to 10%. I don't care what my weight is (it will probably be around 160lbs), I just want to loose fat. I'm going to break my effort into two categories: diet, and exercise.

Diet: I'm going to follow my own re-mix of the warrior diet, with some restrictions. Instead of eating a huge meal at once, I'm going to spread my food intake throughout the four hours I'm allowed to eat based on food combining principles of digestion times. I'm going to eat lots of fruit low glycemic fruit throughout the day, without anything else until four o'clock. Then I'll have a whole grain to tide me over until my main meal. Once I get to my main meal (around 6 or 7) I'll eat whatever I want, but not until I'm so stuffed I can't breath. Finally, before I go to bed, I'll drink a 10 to 15 gram protein shake (mixed with water or skim milk).

Exercise: I'm going to train for boxing five times a week. Four times just at the Y hitting the bag's and exercising, and once down at the "friendly house" (our community center) to spar with the guys. I'm also considering getting in shape for a 5k race.
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  1. AnonymousJuly 23, 2008 at 11:31 AM

    Interesting. I just started a my own modified warrior diet program a few days ago - 19 hours fasts (no food at all b/c once I eat, the cravings become difficult to ignore) followed by a 5 hour eating window (using mostly primal blueprint foods). I'll be interested to see your progress.

    If your interested, here's my post:
    http://dadrewrite.blogspot.com/2008/07/new-experiment.html

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