Have you ever wondered what a supercharged workout is? Well, below I have listed seven principles that will catapult your workout routine from average to superior!
Include Compound Exercises
Compound exercises (or multi-joint exercises) supercharge your workouts by increasing the metabolic cost of each exercise… and ultimately… your entire workout. If you’re combining single-joint with compound exercises, make sure you do the compound (multi-joint) exercises first.
According to the research, compound exercises “maximize overall muscle strength in novice, intermediate, and advanced individuals.” Now that qualifies as the ultimate “supercharge!”
Most people have a dominant side (a stronger side) and a non-dominant side (a weaker side). Right-handed individuals are generally right side dominant and left side non-dominant. Since we tend to favor our dominant sides they become stronger and more coordinated than our non-dominant sides.
To further challenge your muscles, decrease muscle imbalances, and supercharge your workouts, complete all your sets on your non-dominant side first.
In an exercise like the split squat, right-handed individuals would start the exercise with your left leg forward and complete all of the sets on the left side before switching to the right.
If you’ve been working out for a significant amount of time, you probably have a favorite workout dvd, routine, or exercise formula. Ditch it… at least for a time. Trust us on this one. After a couple of months your muscles have fully adapted to whatever formula or workout you’re doing… and are no longer challenged by it.
Supercharge your workouts and experience greater transformation by challenging your muscles in a new way.
Change your workout (every 10-12 wks); change the amount of weight you’re lifting (add weight or add drop sets); change the frequency of your workouts (workout more often… for those wanting to bulk up only); change your formula of sets / reps… especially when you plateau.
Drop Set (Definition)
A drop set is when you “drop” or reduce the amount of weight you’re lifting in the final set of a particular exercise.
Barbell Bench Press, 35 lbs comprised of 4 sets (10-10-8-8). For the drop set (the last set of 8 reps), lower the weight to 25 lbs. Some like to drop the weight and increase the reps in the last set.
Use Free Weights
Exercising with free weights is more demanding because it engages more muscle mass… think of all those stabilizer muscles used for balance & coordination! Machine exercises tend to focus on single joint movements, engaging less muscle mass… & virtually no stabilizers.
Free weights supercharge your workouts by “simulat[ing] real-life movement patterns,” which increases your functional strength: the type of strength used to complete your daily activities, and improve athletic performance.
A definite advantage over machine centered exercises!
Reassess Sets & Reps
Finding the most effective cycle of sets and reps takes a little guesswork and experimentation. That’s just the nature of the fitness beast.
Use recommendations for your primary fitness goal as a starting point & make calculated changes. Switching up your sets and reps can definitely supercharge your workouts!
(Fat Loss Fitness Goal) 24-25 reps with a moderate load is generally recommended for fat loss. Instead of doing 2 sets of 12 reps, try 3 sets of 8, or 4 sets of 6.
Note: A “moderate load” is a load you can lift 10-12 times using good form.
Push yourself to improve your performance from week to week. If your goal is to build muscle, we recommend increasing your load 2% or 5 lbs per week… whichever is greater.
For those of you interested in toning only, you can also supercharge your workouts with a more gradual increase of resistance.
If you’re serious about supercharging your workouts… you’ll grab a jump rope… and actually use it!
The benefits include burning more calories; strengthening your heart, muscles, & bones; improving dynamic balance, coordination & endurance; increasing memory and mental alertness; and eliminating toxins (via sweat).
After a proper warm up session, jump rope until you break a sweat (1-2 minutes). Start your weight training. Add a few 30-60 second jumping sessions between your exercises.
End your routine with 7 minutes of jumping & stationary bike riding. Work your way up to 15 minutes. 2-minutes fast jumping… 2-minutes fast/med speed cycling… repeat.
Make sure your heart rate returns to normal before doing floor exercises… like abs… or stretches.
Our calorie calculator will help you learn how many calories you need each day to meet your personal fit goal.
Today we know it’s not enough to simply reduce the calories to achieve or maintain a high level of fitness and a healthy body.
If you are look at a general calorie calculator you will notice that those involves either weight or fitness. The goal for you may be to build muscle or to lose weight.
You might be focused on increasing flexibility and strength while maintaining weight. Whatever it is, that is your personal goal.
Our calorie calculator allows you to customize your calorie needs to meet your goals. When deciding how many calories per day is right for you, your gender and height are important factors.
How much you currently and your level of physical activity determined how many calories are needed by your body each day.
Gender and Activity
Gender weighs heavily in setting calorie needs for all of us. Men are larger and carry much of their weight in the top part of their body.
In male physiology the height and the broad shoulders and chest area have more muscle and less fat content.
Women, on the other hand, may carry much of their weight in their stomach and hip area. There is a healthy fat layer and less lean muscle in the female structure.
Lean muscle uses more calories than fat cells do. Muscles expand and contract and have healthy blood flow so while a layer of fat requires little maintenance from the body’s systems. That’s one reason it can be difficult to get rid of that fat.
You have an established activity level in your daily life. A warehouse worker lifting heavy boxes all day has a high level of activity.
A young mother chasing toddlers all day may walk and run miles each day and have a moderate level of exercise without realizing it.
An office worker who sits at a desk at work and goes home to eat dinner in front of the TV is operating at a light activity level.
If you compare the warehouse worker’s physique to the office worker, the difference will be clear. That’s why so many people head to the gym before or after working in their office.
Height and Weight Combine with Age for Accurate Results
Height is important because of the energy your body uses just to maintain its own life systems. It takes more energy to maintain blood flow and respiration of a very tall person than for someone who is short.
The difference may be only 100 calories a day but over the course of a year that number can be significant. Your current weight is measured in proportion to your height.
If you are a 6′ tall man weighing 180 pounds your caloric requirements will be quite different from the 5’6″ female who weighs 180 pounds.
As we age, our metabolism naturally slows a little each year. We don’t burn calories as effectively as when we were young. We aren’t as active and our muscles are not as efficient.
A 20 year age difference can mean the calories needed to maintain weight in a 50 year old woman will be as much 500 calories less than that needed by a 25 year old woman.
Accurate Diet Components
Calories we eat in our diets are composed of carbohydrates, protein and fat. The balance of the three calorie types is critical to maintaining a high level of fitness.
If your goal is weight loss, fats will be reduced in your diet. If you are strength training, carbohydrates or protein will be increased.
The most balanced intake of fat, protein and carbohydrates is found in a maintenance diet. The ratio of fat to carbohydrate and carbohydrate to protein is the focus of many popular diet plans for good reason.