5 THINGS YOU MUST DO TO GET AN EFFECTIVE WORKOUT

Whether you workout at home, in the gym or outside, here are things you must do to get an effective workout

1. PLAN YOUR WORKOUT


Planning your workout could be the difference between and high quality intense session or a complete waste of time. Your success in the gym depends on it

Taking 5-10 minutes to write down what you are going to do in your workout, will help you stay focused on the task at hand during your exercises, and will allow you to ensure you are constantly challenging your body by changing workouts.

Plan your workout so that you lift more, train harder and with higher intensity.

My plan usually includes,
• The body part(s) I’m going to exercise
• The exercise, weights, time or sets and reps
• My goal for the workout

2. EAT BEFORE YOU WORKOUT


Can’t lift heavy or be intense if you have no gas in your tank. I advise you to eat something small about 30 minutes before you hit the gym.

Eat a mixture of high quality proteins and some simple carbohydrates 30 minutes before you hit the gym. A perfect time is to eat or drink your nutrition one to two hours before the workout. You will find that the digestion has already well progressed, and that your body is primed and ready to workout and train.

Because glucose is the preferred energy source for most exercise, a pre-exercise meal should include foods that are high in carbohydrates and easy to digest. This include foods such as pasta, fruits, breads, energy bars and drinks.  - GET YOUR BLAST PRE-WORKOUT FORMULA HERE!

The purpose of a pre-workout snack is to:
1. Help prevent low blood sugar which can drag down energy levels
2. Top of muscle and liver carbohydrate stores for lasting energy
3. Prevent hunger during your workout

3. GET A GOOD WARM UP AND STRETCH AFTER YOU DONE


Okay so you don’t have to be a contortionist, but a full body warm up is important to prepare yourself for an intense workout. If you are at the gym, start with a walk or jog on the treadmill to get the blood flowing through the veins, if you workout at home try this warm up that I use on a daily basis.

It’s dynamic and a will get the body loose and flexible which will help you during your training loads, and help keep you injury free.

Stretching after you workout is also very important. It helps relieve the DOMS that may occur after your workout and keep the muscles and body.

TRY THE ENERGY FLOW WARM UP  HERE


4. TRAIN WITH HIGH INTENSITY


I can’t emphasize how important this point is. Intensity is key to an effective workout. Even today I went to the gym, I can’t tell you how many guys and girls I see just standing around, staring into space, into the mirror fixing their hair, or just talking stupid ness to each other. Use your time effectively by training hard and intense.

 

 
Circuit training, active rest periods, like doing abs exercises between sets, or shortening your rest periods will help to increase your intensity. You don’t have to feel like you about to die under the loads of your training, but make sure your body gets the message that it is being exerted more than usual
 
 
 

 
 

IF YOU WANT AN EFFECTIVE, INTENSE WORKOUT, TRY THIS ONE, BUT FOR 30 MINUTES  - CLICK HERE

 

 

 

5. EAT A POST WORKOUT MEAL

After your workout, your body and muscles are hungry and will be screaming for nutrients to start recovering. You’ll need to eat no more than one hour after exercise. The first hour post training is called the golden window of opportunity to fuel muscles.

The body is most receptive to fluids, carbohydrate and other recovery nutrients immediately after activity. Eating following strenuous exercise keeps you from feeling chronically fatigued and prepares your body for exercise and activity the next day.

The goal of a post-exercise snack or meals is to:
1. Replace muscle and liver glycogen stores
2. Replace fluids and electrolytes lost in sweat
3. Start to repair muscle damage caused by exercise

Again, remember to drink plenty of water before, during, and after your workout for your best performance.

 

GET YOUR POST WORKOUT FORMULA HERE!

Implement these 5 tips and you will see the quality of your workouts go up nine-fold, along with reaching your goals much faster.

Funk Roberts

COMPOUND EXERCISES

Compound Exercises for Maximal Muscle Mass

by "The Muscle Nerd" Jeff Anderson
www.optimum-anabolics.com

Not all exercises are created equal...sure, you knew that! But in your quest to build some serious muscle, you'll need to fire up as many muscle fibers as possible to stimulate the kind of deep growth you're looking for. And for this mission, you have a strong ally in compound exercises.


Compound vs. Isolation Exercises

First some quick clarification...compound exercises move the body through more than one joint movement, while isolation exercises only move the body through a single-joint movement.

Probably the best exercise to demonstrate the difference is the barbell squat. This "king" of all compound exercises moves your body using a majority of your muscle groups and bends you at your ankles, knees, waist, hips, and to some degree, even your shoulders.

Compare this to an isolation exercise such as leg extensions, which only moves your body by bending one joint...the knee.


So which is better?

To provide complete muscle fiber stimulation, you should take advantage of the benefits of both types of exercises. However, if you're main goal is to build muscle, you should use compound exercises as the main focal point of your weight training program and bring in complimentary isolation exercises to supplement the "big movers".

Compound exercises allow you to lift heavier weights and work more muscle groups at the same time than isolation exercises. This saves you precious time in the gym while stimulating the maximum amount of muscle fibers.

In addition, compound exercises, due to the increased amount of muscle used for the movements, are better at sending your endocrine system a "distress call" to pump out more anabolic hormones such as testosterone and growth hormone.

Here's a list of the most powerful mass-building compound exercises to build into the core of your bodybuilding program:

Body Part Associated Compound Exercises

Shoulders: Military Press, Hang Clean and Press, Arnold Press
Arms: Close-Grip Chin-Up (w/palms facing toward your face), Dips, Close-Grip Pushup, Twisting Dumbbell Curl
Legs: Barbell Squat, Deadlift, Lunges
Back: Chin-Up, Pull-Down, Deadlift, Row Chest: Push-Up, Dips, Bench Press

Jeff Anderson "The Muscle Nerd" is the author of this revolutionary new training book called Optimum Anabolics.

FUNK CHALLENGE: DUST OFF THOSE FITNESS VIDEOS

You can always find a reasonable excuse not to get in the gym. Work, kids, too tired, the weather sucks or just plain lazy. Hey, I here you and I’ve been there too, but thank goodness for the invention of fitness videos.

I don’t think I know one person that doesn’t own or has not purchased some type of exercise video in their lifetime.




Well today and this month, I am challenging you and everyone else in the Funk Fitnessland to dust off those old fitness videos and get to work. There is no excuse not to use them, I know there hiding in the corner, or under clothes in your closet, or tucked in amongst all the other movie videos that you own.

Well it’s calling your name…wait…do you hear it?

Think of the benefits and why you bought that damn video in the first place. There is no commuting; you are in the comfort of your living room. You have your own personal trainer taking through the exercises. The workout, from start to finish, will only take15-30 minutes of your time. And in this economy you can save money, get fit and stay healthy.

So once again, there is NO EXCUSE. It doesn’t matter if you’re a gym rat, you haven’t worked out in years or you just couldn’t be bothered.

This morning, afternoon, or tonight you are going to find that video, you are going to put it in your video player and YOU ARE GOING TO DO THAT WORKOUT.

I’m about to take my P90X Abs Ripper video and RIP IT UP BABY!

Funk Roberts

Don’t Rush the Beat

FUNK’S FIVE FAVOURITE FITNESS VIDEOS

Since they no longer play my all-time favourite The 20 Minute Workout with Bess Mota. I have to rely on these 5 vids if I want to get a good home fitness workout

Sgt Shanahan Boot Kettlebell Bootcamp
You can see Funk in this crazy, but effective workout at the beach

Billy Blanks - Ultimate Tae Bo

I still kick butt to theorginal tae boxing king and catch him in the classic action film TC 2000

Kettleworx - The Six Week Body Transformation
This is the ultimate fitness collection is a must if you want to burn fat and firm up fast...fast...fast

P90X
The Ab Ripper X is my nemesis but damn it works.

Yoga for Beginners
Yoga Master, Rodney Yee has taken me through a few