Create Your Own Circuit Workout To Lose Weight Fast

Create Your Own Circuit Workout To Lose Weight Fast

Create a Circuit in 7 Easy Steps: A Personal Trainers POV

Circuit Training is a great tool for personal trainers to use when there is a limit of time. Now, because of the vast amount of information on the internet, you too can create your personal circuit workout. As a personal trainer, I have used circuit workouts for my clients. Also, for many right now, the gyms are still closed. And, if you don’t have gym equipment, you need to continue exercising to stay fit or to get fit. Circuit training is the answer, and it will keep you from getting bored while doing the traditional “running routine.” I will take you through the steps to create your own circuit workout to lose weight fast!

Disclaimer – Although I am a Certified Personal Trainer, I am not YOUR Personal Trainer. This article is for informational and educational purposes only and does not establish any kind of personal trainer-client relationship with me. I am not liable or responsible for any damages or injuries resulting from or related to your use of this information. You should consult a physician, a nutritionist, or a registered dietician prior to starting any workout or nutrition program. These circuit workouts can be intense, so it’s always good to get checked out by a dr. before you do them.

What is a circuit workout?

Simply put, circuit training is 3-5 exercises put together strategically to maximize the workout for your goal. There is usually minimal rest in between the exercises, so you will be working not only your muscles but your cardiorespiratory system as well. So, if you want to lose weight, then the exercises within the circuit are geared towards keeping your heart rate up.

What are the benefits of a circuit workout?

  1. A circuit workout combines stength training and cardio, so it is a good way of losing weight and gaining lean muscle.
  2. Provides a great structure of the working person. A circuit can be 30 minutes long, so you can do it on a lunch break and still have time to shower and eat!
  3. This is a quick workout, so you don’t have time to get bored
  4. The obvious benefit is that it helps you lose weight and become healthy. You WILL burn calories if you have an effective structured work out.

Create Your Own Circuit Workout

Step 1

Choose How Long You Want To Workout

If you only have 30 minutes for a workout, and you are limited to that exact time, then I will help you with integrating exercises in your program to maximize your goal. Some of my clients only have a 1-hour break, and they want to spend 30 minutes working out so they can still eat and have some time left over. Others want to spend 45 minutes to an hour working out. If you have more time that’s good. The less time you have only means that you need to work out harder.

Keep in mind that this 30-minute workout also includes a 5-minute warm-up and a 5-minute cool down/stretch.

Warm-up

When I create a circuit workout, I ALWAYS include a 5-minute warm-up and a 5-minute cool-down and stretch. It is very important that you warm up your muscles so you do not pull any muscles, you get the blood flowing your muscles, and you increase your heart rate. Here are some great warm-up exercises:

  • March in place and swing arms
  • Jog in place
  • Walking jacks
  • Lateral Step
  • Lateral butt kicks
Cool-down/stretch

Cooling down allows your body temperature, blood pressure, and heart rate to return to their normal levels. Stretching your muscles while they’re still warm can help to reduce lactic acid buildup, reducing your chance of muscle cramps and stiffness. “(Healthline)

Cooling down gradually helps keep your blood circulating and prevents it from pooling in your veins which may make you feel lightheaded or dizzy.

Step 2

Create your own circuit workout by choosing an upper body exercise

There are plenty of upper body exercises that you can perform. Choose two of the exercises out of the upper body exercises. Here are a list of some them:

  • Pushups Chest
  • Incline Pushups – Upper Chest
  • Decline Pushups – Lower Chest
  • Diamond Pushups – Chest and Triceps
  • Dips – Triceps
  • Bicep curls- Outer biceps and inner biceps. Uses resistance bands or weights
  • Shoulder press – Front Delts – uses resistance bands or weights
  • Bent-Over Row – Back. Uses resistance bands or weights

You don’t necessarily have to do all these exercises. Split up your muscle groups for different days. If you don’t know what I mean, then check out my workout splits at FITMANFITNESS.

Step 3

Create your own circuit workout by choosing a lower body exercise

Now that you have picked a couple upper body exercises, now choose a couple lower body exercises.

  • Squat – Quadriceps
  • Walking lunges – Quadriceps, hamstrings, and glutes
  • Calf raises – Calves
  • Deadlift – Hamstring and glutes

Step 4

Create your own circuit workout by choosing a full body movement exercise

Now that you have worked out your upper body and lower body, you will want to bring them together and really power through an exercise that hits your whole body. Here are some examples of total body exercises:

  • Burpees – See illustration below
  • Mountain Climbers
  • Thrusters
  • Jumping Lunges
  • Squat Jumps
Burpee Fitmanfitness
Burpee

Step 5

Create your own circuit workout by choosing a cardio exercise

Pick something that you don’t get bored with. For me, I love to hit a punching bag. Find something you like to do or something you want to learn. You are looking for an exercise that will keep your heart rate up. Here are some common cardio exercises:

  • Running
  • Sprinting
  • Punching bag
  • Jumping rope
  • Jumping Jacks
  • Box jumps

Step 7

Create your own circuit workout by choosing how many rounds you will go

If you have only 30 minutes to perform your exercise program, then I suggest you have 1 minute of rest for every 4 exercises. So, If you are doing a 4 exercise workout four times with 1 minute of rest in between each circuit station in your circuit, you will have a 30-minute aerobic workout.

Below is a sample workout that I would do with a beginner client if I wanted to focus on the chest, triceps, and shoulders for a 30-minute circuit

Warm up – 5 minutes

  • Marching in place and swing arms back and forth – 30 seconds
  • Jog in place – 30 seconds
  • Jumping jacks – 30 seconds
  • Walking jacks – 30 seconds
  • Lateral step – 30 seconds
  • March with pull down – 30 seconds
  • Opposite hand toe touch – 30 seconds
  • Lateral butt kicks – 30 seconds
  • Arm circles forward – 30 seconds
  • Arm circles backward – 30 seconds

Workout – 20 minutes

Circuit Station 1 – Time 5 Minutes
  • Pushups(on knees if necessary) – 1 minute
  • Bodyweight squats – 90 seconds
  • burpees – 90 seconds
  • Sprinting relays – 1 minute
  • Rest for 1 minute
Circuit Station 2 – Time 5 Minutes
  • Front shoulder press – 1 minute
  • Walking lunges – 90 seconds
  • Squat Jumps – 1 minute
  • Jumping jacks – 90 seconds
  • Rest for 1 minute
Circuit Station 3 – Time 5 Minutes
  • Pushups(on knees if necessary) – 1 minute
  • Bodyweight squats – 90 seconds
  • burpees – 90 seconds
  • Sprinting Relay – 1 minute
  • Rest for 1 minute
Circuit Station 4 – Time 5 minutes
  • Front shoulder press – 1 minute
  • Walking lunges – 90 seconds
  • Squat Jumps – 1 minute
  • Jumping jacks – 90 seconds
  • Rest for 1 minute

Cool down/stretches – 5 minutes

After you have done these exercises, you will want to cool down gradually and perform some stretches. Here is some full body stretches you can perform.

Cool down after Circuit Workout

This is a 30-minute workout that focuses on the chest, triceps, shoulders, quads, and hamstrings. You can target various muscles by switching up the exercises within the circuit. For example, instead of doing pushups in Circuit 1, you can replace it with an exercise called the Inchworm which targets the delts and back.

In Conclusion

A circuit workout is a perfect way to lose weight. By creating your own circuit workout, you can do the exercises you enjoy. This is a great way to maximize time, as well. As a personal trainer, I create circuit workouts, and these types of workouts work best for people that only have half an hour to exercise. Check out my website FITMANFITNESS and enjoy free workouts and free fitness calculators.

Dumbbell Chest Workout: 5 Best Exercises to Grow Your Chest

Dumbbell Chest Workout: 5 Best Exercises to Grow Your Chest

A Guide to a Dumbbell Chest Workout

Are you stuck at home with the gyms closed, or do you want to do a quick workout at home just to get that chest pump, and all you have is some dumbbells? Well, in this dumbbell chest workout, I will give you the 5 best exercises to grow your chest.

Disclaimer – Although I am a Certified Personal Trainer, I am not YOUR Personal Trainer. This article is for informational and educational purposes only and does not establish any kind of personal trainer-client relationship with me. I am not liable or responsible for any damages or injuries resulting from or related to your use of this information. You should consult a physician, a nutritionist, or a registered dietician prior to starting any workout or nutrition program.

Before we get into the exercises, I need you to understand the chest muscle fibers so that your workout is on point!

The Insertion Point of the Chest Muscle

The insertion points is defined by Sports-Health as:

A muscle has two ends that each attaches to the bone: the muscle’s origin and the muscle’s insertion. At both of these points, tendons attach the muscle to bone.

Muscle insertion refers to a muscle’s distal attachment—the end of the muscle furthest away from the torso. For example, the bicep insertion occurs at the elbow.

The Origin of the Chest Muscle

The origin is defined by Sports-Health as :

Muscle origin refers to a muscle’s proximal attachment—the end of the muscle closest to the torso. For example, the bicep muscle’s origin is located at the shoulder.

The Upper Chest Insertion Point and Origin

Upper chest Muscle. Insertion Point and Origin

The origin point of the upper pec is at the collar bone or clavicle (kenhub)

The Insertion point is the same for the entire pectoral muscle at the humerus bone.

The Lower and Middle Chest Insertion Point and Origin

Chest muscle insertion point and origin

The Insertion point of the lower chest and middle chest originates from three areas (Wikipedia)

  • Outside of the sternum
  •  The cartilage of the top six ribs
  •  External Oblique

The Insertion point is the same for the entire pectoral muscle at the humerus bone.

Why do you need to know about the Insertion Point and Origin?

Knowing this will help you maximize the growth of your muscle because you will know which direction to move in order to contract the muscle properly. Whenever you are contracting the muscle, focus on bringing the Insertion Point to the Origin. As I tell my clients, visualize contracting those two points together, slowly.

Follow the Fibers During Your Chest Muscle Workout

To illustrate, pay particular attention to the way in which the muscle fibers are running. In short, these are the striations of the muscle.

Chest muscle Follow the Fiber for growth workout
Muscle fibers lower chest

Why do you need to know about following the fibers?

Similar to knowing about the insertion point and origin, following the muscle fiber is equally as important. I constantly remind my clients to follow the fiber. In addition, as you are working out the muscle, remember to contract the muscle in direction of the muscle fibers. To understand the direction in which they are going will allow you to maximize chest muscle growth.

In addition, I tell my clients to research the particular muscle before the training session. Make it a habit to look online prior to working out the way in which the muscle fibers run, then apply that to your workout. It will make a huge difference in chest muscle growth! Even prior to the exercise, I will spend a few moments online with my client searching for the term “Insertion point of Chest muscle,” or “Origin of the chest muscle,” or “Muscle fibers of the chest muscle.” You can also find these diagrams on this blog post on my website at www.fitmanfitness.com.

Now that you know about the insertion point, origin, and how to follow the fibers, you now can apply that to your workout. Before you begin any rigorous exercise it is best to consult a physician. You never know what is going on internally with your body, such as high blood pressure.

To begin your workout, you must warm-up the muscles

Warm-up your chest muscles to begin your chest muscle workout

Warming up your muscles is essential to having a great workout. If you do not warm up your chest muscles prior to applying resistance training, your muscles are more susceptible to muscle strains and pulls.

In addition, your “endurance will be compromised.” 1 Cramp and muscle fatigue can occur because you will experience a buildup of lactic acid more rapidly.

So, I usually advise my clients to get on the treadmill for 15 minutes, and as you are walking contract their chest muscles by opening and closing your arms. If you do not have a treadmill, do several sets of jumping jacks or high steps, but as you are jumping, bring your arms in front of you and contract your chest muscles. This will help to get your heart rate up, thus delivering more oxygen to the muscles and organs, and it opens up capillaries for additional blood flow.

Keep in mind that stretching and warming up are two different things. Stretching refers to stretching the chest muscle to prevent muscle strains and pulls. In contrast, warming-up refers to raising the temperature of the body.

Packing the Shoulders during your chest muscle workout

Before we begin the exercises, there is one more crucial thing I need you to learn.

I wished someone would have explained this to me years ago, and that is the concept of “packing the shoulders.”

Watch this video so you will understand what it means as I will be applying this concept to the workouts. This is a 5-minute video, but this is vital as you move forward with a lean muscle gain routine.

Now, on to the chest building exercises!

Dumbbell Chest Workout Exercise #1 – The Incline Press

The incline press is one of my personal favorite chest muscle exercises. Many guys are lacking in the upper chest, and with this exercise, you can build lean upper chest muscle. I believe some confuse this exercise with the incline chest fly which I will explain after this exercise. Here is a step by step on the proper way to perform the Dumbbell incline press.

Incline Dumbbell Press Fit Man FItness
Step 1

To begin, prepare the bench and weight set. Next, put the incline bench at a 45-75 degree angle. You can use a regular incline bench. If you are using heavyweight, please use a spotter. Start light with the weight selection if you are just beginning.

Tip – The purpose of this exercise is to work out your upper chest. So, put your bench at an incline. But, if you don’t have an incline bench, find something you can lean against. At times I don’t have an incline bench to perform this exercise, so I will lean against the edge of a bed and use my bent legs as the way I adjust my incline.

Step 2

 Sit on the bench and prepare for the sets! When sitting on the bench, make sure you “pack your shoulders,” with your shoulders back and down. Your body needs to be positioned correctly as this will help you gain lean muscle. Keep your feet planted on the ground as your planted feet act as a foundation for you to push the dumbbells up.

Step 3

Finally, perform the set! While seated on the bench, place both dumbells on your knees. If you are using heavy weight, pop each weight up in the air from your knees, or use the spotter. Pay attention to where you place your hands. Also, keep your hands at a 90-degree angle as you lower the weight. Bring the weights down to about chest level, then push up. Next, contract your hands up and together. Focus on following the fiber and contacting the upper chest muscle.

Dumbbell Chest Workout Exercise #2 – Dumbbell Incline Chest Fly

The Dumbbell incline fly is a great exercise to really stretch the upper chest muscle and get a full contraction. Do not confuse this exercise with the Dumbbell Chest Press. The incline fly and the incline press focus on separate actions of the chest. The press trains your muscles’ ability to push the weight. In contrast, the fly trains your ability to adduct or bring the shoulders and chest toward the center of the body. (Livstrong) This is the Incline Chest Fly.

Incline Flys to build upper chest  dumbbells Fit Man Fitness
Step 1

Prepare the bench and get a set of medium to light dumbbells. Put the incline bench at a 45-75 degree angle. You can use a regular bench.

Step 2

Ly on the bench, put your shoulders back and down. Next, you will grab a dumbbell in each hand and put the weights out to your sides. Keep your elbows slightly bent through the exercise. See the photo for an illustration of how to perform this exercise. Keep your core activated, and pack your shoulders as you are performing this exercise. Remember, the range of motion is important.

Step 3

Now, bring the weight together from the insertion point at your humerus to the origin at the upper collar bone. Focus on contracting your upper chest muscle. Don’t bring the weight all the way together at the top. Go slow on the contraction and follow the fiber. Perform 3 sets of 10-12 reps or until failure.

Dumbbell Chest Workout Exercise #3 – The Dumbbell Chest Press

The Dumbbell Chest Press is a great exercise to target the middle chest. Packing your shoulders is an absolute necessity during this exercise.

Dumbbell Chest Press workout Fitmanfitness
Step 1

Grab your desired dumbbell weights, then lie down on the bench. Place the weights straight up in the air, and next pack your shoulders back. Your shoulder blades should be against the bench, and your feet should be planted into the group for a solid foundation.

Step 2

Slowly lower the dumbbell weights down. I need you to focus on your muscle fibers as descirbed above about following the fibers. You will want to stetch those muscle fibers out from insertion point to origin.

Step 3

Lower the weight to a little more than a 90-degree angle. Your hands should be directly above your arm to create a solid base to push the weight. You should be pushing through your heels on the ground, and you should be pushing through back against the bench. You those two points as leverage to push the weight. As you are pushing the weight up, visualize your muscle fibers contracting together. Keep that “mind to muscle” connection.

Dumbbell Chest Workout Exercise #3 – The Dumbbell Chest Fly

The exercise allows you to really squeeze those middle and upper chest muscle fibers together.

Dumbbell chest fly chest workout fitmanfitness
Step 1

Grab your desired dumbbell weights, then lie down on the bench. Place the weights straight up in the air, and next pack your shoulders back. Your shoulder blades should be against the bench, and your feet should be planted into the group for a solid foundation.

Step 2

Similar to the dumbbell press, you are going to lower the weight slowly. However, with the fly, your hands will be twisted. See the illustration above. Go slow, and focus on the fibers stretching as your lower the weight away from your body. Keep a “mind to muscle” connection. Do not keep your arms straight. Instead, seep a slight bend in your arms.

Step 3

Once your lower your weight, bring the weight up. Do not go fast, but simply bring your arms together. Also, focus on bringing your elbow together. By doing so, you will bring the insertion point at the Humerus to the origin at the sternum.

Dumbbell Chest Workout Exercise #3 – The Dumbbell Pullover

This is a great exercise to work the overall chest muscle as well as the lower chest muscle. If you do not have a decline bench to do a decline dumbbell chest fly or press, then use this exercise as an alternate.

Pullover exercise   Fitmanfitness
Step #1

Ly on the bench, and position yourself on the bench so that when arcing the dumbbell behind you, it doesn’t hit the bench. Also, your feet need to be planted into the ground and your shoulder blades planted into the bench.

Step #2

Grasp the dumbbell, palms facing up and your hands will be in a diamond shape around the handlegrip.

Step #3

The movement starts with the dumbbell over your chest, and your elbows should be slightly bent. Next, take in a deep breath, and slowly bring the weight back in an arc-like form. You should stop when your arms are parallel to the bench. Lastly, exhale, and pull the weight back up over your chest.

When performing this exercise, concentrate on squeezing the chest muscle when bringing the weight back up. This exercise also works your back and triceps, but you can still keep a mind-to-muscle connection and focus on chest muscles.

In Conclusion

In summary, using dumbbells is a great way to build your chest, especially if your gym is closed. Remember to focus on contracting the muscle, follow the fibers, pack your shoulders when performing the exercise, and use any of the 5 exercises to build lean chest muscle. If you have any questions, or if you have any topics that you would like me to discuss, please feel free to contact me at www.fitmanfitness.com.

Chest Muscle Growth: The Ultimate Guide to Gain Lean Chest Muscle

Chest Muscle Growth: The Ultimate Guide to Gain Lean Chest Muscle

Follow these steps to grow your chest muscles!

Most of us are looking to build a bigger chest, right? As a personal trainer, I have helped clients create perfect chiseled chests that fill out shirts. While at the gym, I have seen countless people doing exercises incorrectly, which is one of the reasons why I decided to become a personal trainer. In this article, I not only show the exercises to create a big lean muscular chest, but I explain the human anatomy of the chest and the best way to stretch and break down the muscle. This Ultimate guide is an excellent source for chest muscle growth.

Disclaimer – Although I am a Certified Personal Trainer, I am not YOUR Personal Trainer. This article is for informational and educational purposes only and does not establish any kind of personal trainer-client relationship with me. I am not liable or responsible for any damages or injuries resulting from or related to your use of this information. You should consult a physician, a nutritionist, or a registered dietician prior to starting any workout or nutrition program.

You need to understand several keys points before working out your chest muscles. These are points that I try to instill in every client I train, as well as things that are a foundation to my own workouts. To maximize your chest muscle growth, you need to do the following steps:

  1. Research and understand the Insertion Point and Origin of the chest muscle
  2. Understand how to “Follow the Fibers” of the chest muscle
  3. Warm-up the chest muscles
  4. Break down the muscle fibers with the appropriate exercises
  5. Feed the chest muscles
  6. Rest the chest muscles

Research Your Muscles to Maximize Chest Muscle Growth!

I want you to look at human anatomy diagrams that show the “Insertion Point” and “Origin” of any muscle that you are working out. Because I am explaining the chest muscle, I will focus on that alone.

The Insertion Point

The insertion points is defined by Sports-Health as:

A muscle has two ends that each attaches to the bone: the muscle’s origin and the muscle’s insertion. At both of these points, tendons attach the muscle to bone.

Muscle insertion refers to a muscle’s distal attachment—the end of the muscle furthest away from the torso. For example, the bicep insertion occurs at the elbow.

The Origin

The origin is defined by Sports-Health as :

Muscle origin refers to a muscle’s proximal attachment—the end of the muscle closest to the torso. For example, the bicep muscle’s origin is located at the shoulder.

The Upper Chest Insertion Point and Origin

Upper chest Muscle. Insertion Point and Origin

The origin point of the upper pec is at the collar bone or clavicale (kenhub)

The Insertion point is the same for the entire pectoral muscle at the humerus bone.

The Lower and Middle Chest Insertion Point and Origin

Chest muscle insertion point and origin

The Insertion point of the lower chest and middle chest originates from three areas (wikipedia)

  • Outside of the sternum
  •  The cartilage of the top six ribs
  •  External Oblique

The Insertion point is the same for the entire pectoral muscle at the humerus bone.

Why do you need to know about the Insertion Point and Origin?

Knowing this will help you maximize the growth of your muscle because you will know which direction to move in order to contract the muscle properly. Whenever you are contracting the muscle, focus on bringing the Insertion Point to the Origin. As I tell my clients, visualize contracting those two points together, slowly.

Follow the Fibers for Chest Muscle Growth

To illustrate, pay particular attention to the way in which the muscle fibers are running. In short, these are the striations of the muscle.

Chest muscle Follow the Fiber for growth
Muscle fibers lower chest

Why do you need the about following the fibers?

Similar to knowing about the insertion point and origin, following the muscle fiber is equally as important. I constantly remind my clients to follow the fiber. In addition, as you are working out the muscle, remember to contract the muscle in direction of the muscle fibers. To understand the direction in which they are going will allow you to maximize chest muscle growth.

In addition, I tell my clients to research the particular muscle before the training session. Make it a habit to look online prior to working out the way in which the muscle fibers run, then apply that to your workout. It will make a huge difference in chest muscle growth! Even prior to the exercise, I will spend a few moments online with my client searching for the term “Insertion point of Chest muscle,” or “Origin of the chest muscle,” or “Muscle fibers of the chest muscle.” You can also find these diagrams on this blog post on my website at www.fitmanfitness.com.

Now that you know about the insertion point, origin, and how to follow the fibers, you now can apply that to your workout. Before you begin any rigorous exercise it is best to consult a physician. You never know what is going on internally with your body, such as high blood pressure.

To begin your workout you must warm-up the muscles

Warm-up your chest muscles to begin your chest muscle growth

Warming up your muscles is essential to having a great workout. If you do not warm up your chest muscles prior to applying resistance training, your muscles are more susceptible to muscle strains and pulls.

In addition, your “endurance will be compromised.” 1 Cramp and muscle fatigue can occur because you will experience a buildup of lactic acid more rapidly.

So, I usually advise my clients to get on the treadmill for 15 minutes, and as you are walking contract their chest muscles by opening and closing your arms. If you do not have a treadmill, do several sets of jumping jacks or high steps, but as you are jumping, bring your arms in front of you and contract your chest muscles. This will help to get your heart rate up, which delivers more oxygen to the muscles and organs, and it opens up capillaries for additional blood flow.

Remember, stretching and warming up are two different things. Stretching refers to stretching the chest muscle to prevent muscle strains and pulls, and warming-up refers to raising the temperature of the body.

Now, on to the exercises!

Attain Chest Muscle Growth with the Appropriate Exercises

Upper Chest Muscle Growth Exercises

THE INCLINE PRESS

This is a great compound exercise to use as your first exercise after you have warmed up and stretched. follow the steps to perform this exercise:

Step 1

Firstly, prepare the bench and place the appropriate weight on the bar. Next, put the incline bench at a 45-75 degree angle. You can use a smith machine or a regular bench. Also, if you are using an unassisted barbell, please use a spotter. And more importantly, start light with the weight selection if you are just beginning.

Incline Press. Fit Man Fitness
Incline Press
Step 2

Sit on the bench and prepare for the sets! When sitting on the bench, make sure you “pack your shoulders,” meaning put your shoulder back and down. Your body needs to be positioned correctly as this will help you gain lean muscle. Also, keep your feet planted on the ground, as your planted feet act as a foundation for your to push the barbell up.

Step 3

Perform the set – Put your hands slightly past shoulder-width apart, shoulders packed, tighten your core. Push the barbell off the hooks and lower weight to your chest. You should lower the weight to mid-chest and don’t lower the weight all the way to the chest. You should be able to get a fist between your chest and the barbell. Then, slowly push the weight up.

Continue contracting the muscle and follow the fiber! Push the weight all the way up, but DO NOT lock out your elbows. You want to have continued resistance on the muscle. This is one of the keys to building lean muscle. Do 3 sets of 8-10 reps.

The machine shown in the illustration below is one of my personal favorite machines. You will be able to stabilize your back, and most times you do not need a spotter. Make sure you keep your shoulders back as you press the weight up, and don’t forget to follow the fibers and contract slowly! The best thing about this machine is that with most weight you don’t need a spotter.

Incline Machine Fitmanfitness
THE INCLINE DUMBBELL PRESS

This is a great exercise to perform after a compound exercise like the Incline Press.

Step 1

Prepare the bench and weight set. Put the incline bench at a 45-75 degree angle. You can a regular incline bench. If you are using heavyweight, please use a spotter. Start light with the weight selection if you are just beginning.

Step 2

 Sit on the bench and prepare for the sets! When sitting on the bench, make sure you “pack your shoulders,” meaning put your shoulder back and down. Your body needs to be positioned correctly as this will help you gain lean muscle. Keep your feet planted on the ground as your planted feet act as a foundation for you to push the dumbbells up.

Incline Dumbbell Press to build upper chest Fit Man FItness
Incline Dumbbell Press
Step 3

Perform the set! While seated on the bench, place both dumbells on your knees. If using heavyweight, pop each weight up in the air from your knees, or use the spotter. Pay attention to where you place your hands. Keep your hands at a 90-degree angle as you lower the weight. Bring the weights down to about chest level, then push up. Contract your hands up and together. Focus on following the fiber and contacting the upper chest muscle.

INCLINE FLYES

The Incline flyes exercise is a great finishing exercise; an exercise that you help you get to muscle failure.

Step 1

Prepare the bench and get a set of medium to light dumbbells. Put the incline bench at a 45-75 degree angle. You can use a regular bench.

Incline Flys to build upper chest Fit Man Fitness
Step 2

Ly on the bench, put your shoulders back and down. Grab a dumbbell in each hand and put the weights out to your sides. Keep your elbows slightly bent through the exercise

Step 3

Bring the weight together. Focus on contracting your upper chest muscle. Don’t bring the weight all the way together at the top. Go slow on the contraction and follow the fiber. Perform 3 sets of 10-12 reps or until failure

CABLE CROSSOVER FROM LOW TO HIGH

This is a great exercise to really contract the muscle. You will need a cable machine in order to perform this exercise.

Step 1

Set the Weight and Prepare – Set the weight at a lower weight. I need you to do this so that you can feel the contraction. Put the handles on the cable machine and set the cable machine at a low height.

Cable Crossover Fit Man Fitness
Cable Crossover – FInal Position
Step 2

Stand between the cables and several feet ahead. Position one foot in front of the other and keep your torso slightly forward. Keep a slight bend in your elbows. The starting point is about an arm’s length from your body.

Step 3

Perform the set! Now, focus on bringing the insertion point of the pec to its origin. Contract the muscle and bring the handle from a low position up to about head height. That is one rep. Lower the weight to your sides, then bring it up again. Always follow the fiber of the upper chest muscle. Check out the photo above. This is the final position of this exercise.

DECLINE PUSH UP

This exercise is great to do when you don’t have a gym membership or bench and weights. If you are doing regular push-ups in your routine, then you should be doing decline and incline pushups. The angle of the pushup works different parts of your chest muscle.

Step 1

Grab a chair or a bench and a comfortable place to place your hands. Anything that you can put your feet on will suffice for this exercise.

Step 2

Place your hands on the floor then put your feet up on the chair. Put your hands slightly outside of shoulder-width on the floor.

Decline Push up to build upper chest Fit Man Fitness
Step 3

Begin your pushup at a decline. This decline exercise is just like doing an incline press, only you are using your own weight instead of barbell weight.

MIddle Chest Exercises

THE BENCH PRESS

We have all been there, done that, right? I need you to change up your regular bench press, by slowing down and most importantly packing your shoulders. When you do this, you will see growth in your chest because you will be getting a full stretch and contraction of the chest muscles.

Bench Press for chest growth
Step 1

If you have never benched before, then I suggest getting a spotter. Place equal weight on each side of the bar.

Step 2

Prepare yourself for the exercise. Ly down on the bench, and place your hands a little more than shoulder-width apart onto the bar. Now, there are a few things you need to do that I see many people do wrong. Be sure to pack your shoulders back.

You want to get a full stretch of your chest muscles, so you want to get your shoulders far back on the bench. You will have a slight arch in your back, your shoulders will be pressing against the bench, and your feet firmly planted on the ground. Keep in mind, your feet create a foundation for the press, so keep your feet planted.

Step 3

With your core activated, push the bar off the stand and push all the way up. Do not lock out your arms. Once you are to the top, stop, and bring the weight down. You do not want to bring the bar all the way to your chest. Bring the bar about a fist away from your chest, then push the bar back up.

PUSH-UPS

I believe many people underestimate the effectiveness of the Push-up. Like other exercises, this is one that can be done incorrectly, but with a few tweaks, you can utilize this exercise as one of your finisher exercises to really break down your chest muscle fibers. To target the chest, you must do this exercise correctly, or you can seriously injure yourself.

Step 1

When doing the pushup, I want you to visualize as if you were doing a Bench Press exerciser. Your feet should be slightly apart, and be sure to tighten your core through this entire exercise. Your hand placement is really important in a pushup. If they are too close to your body, you will be working out your triceps. If your hands are too far in front of your head, you will be working out your shoulders. Get in the plank position.

Step 2

Your hands should be placed on the sides of your body in line with the Insertion point of your chest muscle. If you do not know where this is, then you need to check out the diagram above. In addition, I need you to visualize your chest muscle from insertion point to origin throughout this entire exercise. Also, your shoulders need to be packed, meaning they should be all the way back. So, think about keeping your entire back flat, and your shoulders should be in line with your back.

Step 3

Now, Push up. But, don’t just push up fast. Think about the movement and muscle contracting. Go slow, and bring the insertion point to the origin. You want to get a full contraction. Doing so will ensure that you are working out the muscle.

Lower Chest Exercises

THE DIP

This exercise can be done with or without weight. When first starting, I suggest using no weight. Check out the machines in your local gym as some gyms have a dip machine that will assist you with weight. These machines are great starters until you work your way up to your own body weight. The dip is performed on two horizontal bars.

Step 1

To begin with, place your hands on top of the bars. Next, you need to lift your body weight up. When you get to the top of the exercise, protract your shoulders, and you need to push away from the bars. As a result, this protraction will allow you to really fire up your lower chest muscles.

Step 2

Lower yourself down so the back of your arm is parallel to the bar. Lastly, You will want to always keep a slight angel as you are performing this exercise, and if you keep an upright posture, you will be working on your triceps more.

Dips Grow your chest
CABLE CROSSOVER FROM HIGH TO LOW

This exercise can be done with resistance bands or a cable machine, but if you don’t have a set of resistance bands, yet, then I highly suggest you check out my article, “Best Tool to Have to Retain Muscle till Gyms Open

You will want to drop the ego on this one when it comes to how much weight you will use.  Also, there are too many videos out there of guys doing the entire stack of weights on this. That may be suitable for them, but for most of us just trying to build a nice physique, we do not need that much weight. With this in mind, I suggest going light and work your way up.

Also, notice that this exercise is going from high to low whereas the upper chest had an exercise from low to high. this is where “following the fibers” comes into play. Once you understand this, you have much better results in your workout.

REMEMBER – contract slowly, squeeze the contraction and follow the fiber

Cable crossover will help build lower chest

Step 1

Firstly, you need to get a strong split stance between the cables, keep your core activated, and keep a slight bend at the waist. Also, the cable machine placement should be just above the head or slightly higher. And, remember that we are focusing on the lower part of the chest, so the movement is going to be going from top to bottom. Also, remember to keep a slight bend in the elbow so that you do not cause trauma to the bicep tendon.

Step 2

Move the cables together in a slow and controlled manner. When performing the exercise, focus on bringing your elbows together, not your hands. When you do this, the leverage will be bringing your chest muscles together which will give you a full contraction. You can either cross the cables or not. If you decide to cross the cables once you have contracted the weight, be sure to cross them slightly.

Step 3

Once you have contracted the muscle, focus on bringing your arms back. You can get a pretty good stretch of the muscle with this exercise. Don’t bounce the weight when you bring it back. Pause for a second then bring your arms back to the front of you.

Above all, I cannot stress enough the importance of control with this movement from top to bottom. If you let the weight swing back, you could seriously injure your muscles, and you will be out of the gym for a while. So, take your time and contract slowly.

How to incorporate these exercises in your workout program

If I have time, or if my clients have time, I will focus on hitting the chest by splitting the exercises up between the upper, middle, and lower chest muscles. So, a typical workout day for someone that has been working out for a while would look like this:

  • Incline Press – 3 sets of 8
  • Dip Machine or Dips – 3 sets of 8
  • Cable Crossover – 3 sets of 8
  • Pushup – 3 sets to failure

If you feel that you are lagging in one particular part of your chest, then I would suggest adding another exercise for that part of the chest. Most would find that they want to build up their upper chest. If that is the case, then include the “Cable Crossover from Low to High.” Once you have broken down the muscle, it is important that you feed the muscle.

Feed the Muscle for Chest Muscle Growth

All in all, nutrition is such an important part of your entire workout regimen. For this reason, you need to feed your muscles the appropriate foods at the right times. Thus, nothing beats a well-balanced meal. I am not a nutritionist or a registered dietician. The information I am providing is for educational purposes only, and my own opinion. If you want a prescribed meal plan, then I suggest seeking a nutritionist.

The information provided here can be found on any of my free workout plans at fitmanfitness.com.

Follow these steps to make sure your nutrition is on point.

This will ensure chest muscle growth
Step #1

Create a MyFitnessPal.com, download the app, and then you will begin inputting your information. Now, this process may take some time, but you need to do this in order to track your calories. But, this will help you find out how many calories you are consuming on a daily basis.

You may be really surprised at how many or how few calories you are consuming. But, you do not have to do weeks or months of inputting information. I would suggest at least three days of inputting your information. Once you have inputted your information, scroll down to the bottom of the day you are on, and look at the pie graph. Afterward, you will now be able to see how many carbs, proteins, and fats you are consuming.

Step #2

Utilize the Myplate Calorie Calculator to find out how many calories you should be consuming.

Input your information, and then you will find out how many calories your body needs to lose or maintain weight. Afterward, the calculator will populate a caloric amount that you should shoot for daily. But, DO NOT drop your calories to that amount immediately. Keep in mind, the calculator gives a general amount of calories.

Step #3

Eat Healthy food – This is not anything new. If you are serious about making a complete lifestyle change, then do it! Therefore, don’t have cheat meals. Also, if you have a goal, stick to it. Also, you need to be consuming lean meats, fresh vegetables, and low fatty foods. You can find great information on particular foods at Myplate.gov. The food does not need to be bland, instead, season it up!

Rest The Chest Muscles for Chest Muscle Growth

“Resting is essential for muscle growth.”(1)

Resting your muscles provides the following benefits:

  1. Supports healthy sleep
  2. Improves performance
  3. Prevents muscle fatigue
  4. Reduces risk of injury
  5. Allows time for recovery of the muscle fibers

If you are unsure weather or not you need a rest day, here are some signs that you may need to rest:(1)

  1. Sore muscles
  2. Fatigue
  3. Pain
  4. Emotional Changes
  5. Sleeping Issues
  6. Reduced performance

Conclusion

In summary, following a structured plan is essential to obtaining your goals. Over the years, I have tried countless exercises, I have experimented with different nutrition plans, and I have spent many hours at the gym. In addition, what I have learned is that it takes knowledge and time to accomplish what want. If you have read this guide, then you have taken the first step to reach those goals. I commend you on that, and I know you can reach your goals! If you have any further questions, please check out my website at www.fitmanfitness.com. I provide free workout programs as well as free fitness calculators for your journey.

The 3 Best Exercises to Grow Your Traps

The 3 Best Exercises to Grow Your Traps

The Trapezius muscles, or Traps, often play a minor part in a workout program. In this article, I will be explaining the Traps, why they are important for daily activities, why you should make them a major part of your overall workout, and the 3 best exercises to grow your traps!

Disclaimer – Although I am a Certified Personal Trainer, I am not YOUR Personal Trainer. This article is for informational and educational purposes only and does not establish any kind of personal trainer-client relationship with me. I am not liable or responsible for any damages or injuries resulting from or related to your use of this information. You should consult a physician, a nutritionist, or a registered dietician prior to starting any workout or nutrition program.

The Issue

Your are lacking girth or muscle in your upper mid back area or you have rounded shoulders

What is a Trapezius Muscle, and what is it’s function?

“The trapezius is a large paired surface muscle that extends longitudinally from the occipital bone to the lower thoracic vertebrae of the spine and laterally to the spine of the scapula. It moves the scapula and supports the arm.

The trapezius has three functional parts:

  • An upper (descending) part which supports the weight of the arm
  • A middle region (transverse), which retracts the scapula
  • A lower (ascending) part which medially rotates and depresses the scapula.” Wikipedia

See the illustration below:

Trapezius Fitmanfitness

Follow The Fiber!

If you have read any of my other articles, you will notice that I constantly remind you to follow the muscle fibers. There is an origin and an insertion point of the Trapezius and it is vital that you understand and remember this when working out your muscle.

Once you have identified the origin and insertion point, you will bring those two points together when working out. This will ensure that you will get a full workout of the muscle fiber. Notice in the illustration below how the muscle fibers run in different directions from the Insertion point all along the spine to the origin.

Traps Fitmanfitness

Warm-up your Trapezius muscles

Warming up your muscles is essential to having a great workout. If you do not warm up your Trapezius muscles prior to applying resistance training, your muscles are more susceptible to muscle strains and pulls.

In addition, your “endurance will be compromised.” 1 Cramp and muscle fatigue can occur because you will experience a buildup of lactic acid more rapidly.

So, I usually advise my clients to get on the treadmill for 15 minutes. If you do not have a treadmill, do several sets of jumping jacks or high steps. This will help to get your heart rate up, which delivers more oxygen to the muscles and organs, and it opens up capillaries for additional blood flow.

Remember, stretching and warming up are two different things. Stretching refers to stretching the Trapezius muscles to prevent muscle strains and pulls, and warming-up refers to raising the temperature of the body.

Now, on to the exercises!

Exercises to grow your Traps

The Barbell Shrug

Step 1

Choose your desired weight and place it on a barbell. If you are new to bodybuilding, don’t put on a lot of heavy weight. I need you to understand the motion of the exercise and how to follow the fibers

Step 2

Place your feet under the barbell, squat down at your knees, and grab the barbell with your palms facing towards you. Position your hands just outside your knees.

Step 3

Push through your heels, extend your knees and hips, and stand up. Keep your upper body erect and chest high. Make sure you keep your abdominals tight. You want to isolate your traps muscles as much as you can.

Step 4

At this point, most people will tell you to bring your shoulders towards your ears. But, there is more to it than that. Look again at the way the fibers run on the trap muscles. Not only should you bring your shoulders up, but you are bringing them back as well. Squeeze those muscle fibers together. The illustration below shows how you need to perform the exercise.

Barbell Shrug Fitmanfitness

Dumbbell Shrug

Step 1

Choose your desired weight dumbbells and place the at your sides.

Step 2

While standing erect, keep your abdominals tights. Keep a slight bend in your knees.

Step 3

Pull the shoulders towards your ears. Like I said in the barbell shrug, you want to bring the dumbbells up and back. You want to follow the fibers. This is the only way you will maximize the growth of the muscle. Check out the illustration below; it shows the beginning and the end.

Remember to FOLLOW THE FIBERS!

Dumbbell shrug Fitmanfitness
Exercises to Grow Your Traps

Bent Over Reverse Flys – Focus on Traps

Step 1

Choose some mid to light dumbbells and put the weights to your sides

Step 2

Bend over at the waist, keep your back straight. The weights should now be out in front of you. Look at the illustration below.

Step 3

Pull the weights up to a horizontal position. I know, you may be thinking to yourself that this exercise is meant for your rear delts. Now, what I need you to do is focus on the mid traps. When you bring the weight up, focus on bringing the mid trap fibers towards your spine.

Reverse Flys Fitmanfitness

Conclusion

The Traps should be part of any workout that you do! I am a personal trainer, and I have created programs for many years. The Traps are an important muscle for posture and back strength. If you are a beginner, use light weights at 3 sets of 8 reps. Before you focus on heavyweights, you need to really maximize and stretch your muscles before working out. You can check out my website at Fitmanfitness.com.

5 Best Exercises to Build Your Upper Chest

5 Best Exercises to Build Your Upper Chest

We are all looking to build our chest, right? Not many focus on the upper chest, but I am here to show you that you can build your upper chest naturally. In this article, I will explain the anatomy, how to follow the fiber, and the 5 best exercises to build a lean upper chest.

Disclaimer – Although I am a Certified Personal Trainer, I am not YOUR Personal Trainer. This article is for informational and educational purposes only and does not establish any kind of personal trainer-client relationship with me. I am not liable or responsible for any damages or injuries resulting from or related to your use of this information. You should consult a physician, a nutritionist, or a registered dietician prior to starting any workout or nutrition program.

The Issue

You want to build your upper chest to make the chest really stand out, shirt on or shirt off!

Build your Upper Chest by Knowing the Anatomy

The chest muscle, or the pectoral, is made of many muscle fibers. Take a look at the chest in this illustration below. The pectoral muscles have two heads: the clavicular head and the sternal head. To understand how to get the upper portion of your pecs to really stand out, we will be discussing the clavicle head.

The origin point of the upper pec is at the collar bone or clavicale (kenhub)

The Insertion point is the same for the entire pectoral muscle at the humerus bone.

Upper chest Muscle Fit Man Fitness

Follow The Fiber to Build Your Upper Chest

Pay attention to the direction of the muscle fibers. Notice in the illustration above that the fibers run from the upper arm bone to the top of the chest at the collar bone. I need you to remember this when working out. You will want to ALWAYS move in the direction of the fibers. So, you will want to move your arm from low to high when performing upper chest exercises.

Nutrition and Warmup

Nutrition is by far one the most important parts of any exercise regimen. So, If you want to build lean muscle naturally, then you HAVE to follow a proper nutrition structure. Check out my free fitness calculators page and blog page to help you on your journey.

Also, you need to always warm up the muscle prior to working out. Do some light sets of some chest flyes or an incline dumbbell press. This will get the blood moving through your muscle, and will probably help prevent muscle strains and pulls.

Now on to the Exercise…….

The 5 Best Exercises to Build your upper Chest

  1. The Incline Press
  2. Incline Dumbbell Press
  3. Cable crossover from low to high
  4. Incline Bench Flyes
  5. Decline Push Up

THE INCLINE PRESS

This is a great compound exercise to use as your first exercise after you have warmed up. Follow the steps to perform this exercise:

Step 1

Prepare the bench and weight set. Put the incline bench at a 45-75 degree angle. You can use a smith machine or a regular bench. If you are using an unassisted barbell, please use a spotter. Start light with the weight selection if you are just beginning.

Incline Press. Fit Man Fitness
Incline Press

Step 2

Sit on the bench and prepare for the sets! When sitting on the bench, make sure you “pack your shoulders,” meaning put your shoulder back and down. Your body needs to be positioned correctly as this will help you gain lean muscle. Keep your feet planted on the ground, as your planted feet act as a foundation for your to push the barbell up.

Step 3

Perform the set – Put your hands slightly past shoulder-width apart, shoulders packed, tighten your core. Push the barbell off the hooks and lower weight to your chest. You should lower the weight to mid-chest and don’t lower the weight all the way to the chest. You should be able to get a fist between your chest and the barbell. Then, slowly push the weight up. Continue contracting the muscle and follow the fiber! Push the weight all the way up, but DO NOT lock out your elbows. You want to have continued resistance on the muscle. This is one of the keys to building lean muscle. Do 3 sets of 8-10 reps.

The machine shown in the illustration below is one of my personal favorite machines. You will be able to stabilize your back, and most times you do not need a spotter. Make sure you keep your shoulders back as you press the weight up, and don’t forget to follow the fibers and contract slowly!

Incline Machine Fitmanfitness

THE INCLINE DUMBBELL PRESS

This is a great exercise to perform after a compound exercise like the Incline Press.

Step 1

Prepare the bench and weight set. Put the incline bench at a 45-75 degree angle. You can a regular incline bench. If you are using heavyweight, please use a spotter. Start light with the weight selection if you are just beginning.

Dumbbell Incline Press Fitmanfitness

Step 2

 Sit on the bench and prepare for the sets! When sitting on the bench, make sure you “pack your shoulders,” meaning put your shoulder back and down. Your body needs to be positioned correctly as this will help you gain lean muscle. Keep your feet planted on the ground as your planted feet act as a foundation for you to push the dumbbells up.

Incline Dumbbell Press to build upper chest Fit Man FItness
Incline Dumbbell Press

Step 3

Perform the set! While seated on the bench, place both dumbells on your knees. If using heavyweight, pop each weight up in the air from your knees, or use the spotter. Pay attention to where you place your hands. Keep your hands at a 90-degree angle as you lower the weight. Bring the weights down to about chest level, then push up. Contract your hands up and together. Focus on following the fiber and contacting the upper chest muscle.

CABLE CROSSOVER FROM LOW TO HIGH

This is a great exercise to really contract the muscle. You will need a cable machine in order to perform this exercise.

Step 1

Set the Weight and Prepare – Set the weight at a lower weight. I need you to do this so that you can feel the contraction. Put the handles on the cable machine and set the cable machine at the low height.

Cable Crossover Fit Man Fitness
Cable Crossover – FInal Position

Step 2

Stand between the cables and several feet ahead. Position one foot in front of the other and keep your torso slightly forward. Keep a slight bend in your elbows. The starting point is about an arm’s length from your body.

Low Cable Exercise Fitmanfitness

Step 3

Perform the set! Now, focus on bringing the insertion point of the pec to its origin. Contract the muscle and bring the handle from a low position up to about head height. That is one rep. Lower the weight to your sides, then bring up again. Always follow the fiber of the upper chest muscle. Check out the photo above. This is the final position of this exercise.

INCLINE FLYES

The Incline flyes exercise is a great finishing exercise; an exercise that you help you get to muscle failure.

Step 1

Prepare the bench and get a set of medium to light dumbbells. Put the incline bench at a 45-75 degree angle. You can use a regular bench.

Incline Fly Fitmanfitness
Incline Flys to build upper chest Fit Man Fitness

Step 2

Ly on the bench, put your shoulders back and down. Grab a dumbbell in each hand and put the weights out to your sides. Keep your elbows slightly bent through the exercise

Step 3

Bring the weight together. Focus on contracting your upper chest muscle. Don’t bring the weight all the way together at the top. Go slow on the contraction and follow the fiber. Perform 3 sets of 10-12 reps or until failure

DECLINE PUSH UP

This exercise is great to do when you don’t have a gym membership or bench and weights. If you are doing regular push-ups in your routine, then you should be doing decline and incline pushups. The angle of the pushup works different parts of your chest muscle.

Step 1

Grab a chair or a bench and a comfortable place to place your hands. Anything that you can put your feet on will suffice for this exercise.

Step 2

Place your hands on the floor then put your feet up on the chair. Put you hands slightly outside of shoulder width on the floor.

Decline Push up to build upper chest Fit Man Fitness

Step 3

Begin your pushup at a decline. This decline exercise is just like doing an incline press, only you are using your own weight instead of barbell weight. Perform 3 sets of 10-12 reps.

IN CONCLUSION

As a personal trainer, I have really figured out how to work the upper part of the chest muscle. My experience has really helped me understand the importance of proper nutrition, the execution of the exercise and human anatomy. The exercises I detailed in these are the 5 best exercises to build your upper chest. I also wrote an article about the lower chest, Check it out HERE.  You can also check out the rest of my articles at  fitmanfitness.com.

3 Top Ways To Naturally Lose Weight Fast

3 Top Ways To Naturally Lose Weight Fast

1)Nutrition

2)Workout

3)Rest

During all my years of working out, and with all of my years of personal training experience, I have narrowed down the 3 top ways to naturally lose weight fast!

Disclaimer – Although I am a Certified Personal Trainer, I am not YOUR Personal Trainer. This article is for informational and educational purposes only and does not establish any kind of personal trainer-client relationship with me. I am not liable or responsible for any damages or injuries resulting from or related to your use of this information. You should consult a physician, a nutritionist, or a registered dietician prior to starting any workout or nutrition program.

Now, these 3 ways might seem apparent, but you must understand that these are the most important things you can do. Once you have mastered these areas, you will most likely lose weight. I always condone doing things naturally. In order to grow lean muscle and lose weight, you must follow these 3 top ways to lose weight fast. I will break down the three areas so you can really hone down what you need to do

1st Top Way to Lose Weight Fast – Nutrition

Nutrition is by far the most important thing you can do to lose weight. Follow these steps, as outlined on my website Fitmanfitness.com.

Nutrition is one the top ways to lose weight fast

You might think that your nutrition is pretty good, but it has to be ON POINT in order for you to achieve your goals. So, here are some simple steps that I have developed over many years of experience. And remember, I am a certified personal trainer, and the information I am giving you is free. I want you to become a better you!

Step #1

First, create a MyFitnessPal.com, download the app, and begin inputting your information. Now, this process may take some time, but you need to do this in order to track your calories. This will help you find out how many calories you are consuming on a daily basis, and you may be really surprised at how many or how few calories you are consuming. You do not have to do weeks or months of inputting information. I would suggest at least three days of inputting your information. Once you have inputted your information, scroll down to the bottom of the day you are on, and look at the pie graph. You will not be able to see how many carbs, proteins, and fats you are consuming. 

Step #2

Input your information into the free calorie calculator below provided by Myplate.gov and you will find out how many calories your body needs to lose, maintain weight. Then the calculator will populate a caloric amount that you should shoot for daily.

Step #3

Eat Healthy food – this is not anything new. If you are serious about making a complete lifestyle change, then do it! Don’t have cheat meals. You have a goal, and you need to stick to it. Moreover, you need to be consuming lean meats, fresh vegetables, low fatty foods. The food does not need to be bland, instead season it up! Don’t be afraid of carbs; they have really got a bad rap over the last decade. Carbs and fats provide energy sources for your workouts.

2nd Top Way to Lose Weight Fast – Workout

When you first go to the gym, you might be nervous. Often people just roam around the gym doing random workouts because they just don’t know what to do. One word comes to mind. Structure. You must have some kind of structure and a routine to follow in order to feel confident about your workout. I am a personal trainer, and I have endlessly tried many routines, but I have finally come up with the workout splits that will anyone can follow. Please note, that I have not included the exercises to do within the split. For more articles on how to perform exercises, please visit my website at www.fitmanfitness.com.

Your workout is one of the top ways to lose weight fast

Follow the desired split depending on the amount of time you can spend working out.

3 Day split

  • Chest, shoulders(front and side), triceps
  • Back, biceps and rear delts
  • Legs
  • 4 days off – Active days off

This split is meant for those that do not have a lot of time to get into the gym but want to get a full-body workout.  In order to make this split work well, you will have to continue to implement cardio on your days off, so I recommend doing 2-3 exercises per body part. With this particular workout, you can take your days off in between each workout day. Also, on your days off, try to do some sort of cardio for about 30-40 minutes.

4 Day Split

  • Chest
  • Back
  • Legs
  • Shoulders – front, side, and rear
  • 3 Days off – Active days off

Like the 3 days split, this split is meant for those that do not have a lot of time to get into the gym but want to get a full-body workout.  In order to make this split work well, you will have to continue to implement cardio on your days off.  In addition, be sure to do some sort of cardio for 30-40 minutes on your days off.

5 Day Split

  • Shoulders – front and side delts (calves)
  • Back – Rear back, rear delts and traps
  • Chest – Chest and triceps
  • Legs – Quads, hamstrings, Lower Back, calves
  • Arms – Biceps and triceps
  • 2 days off – Active days off

This split is meant for those that have time to go to the gym 5 days a week. Furthermore, if you can go to the gym 5 days a week, you can focus more of your time on one particular body part. Last but not least, on your days off, do some sort of cardio for 30-40 minutes.

6 Day Split

  • Shoulders – front and side delts
  • Back – Rear back, rear delts and traps
  • Chest – Chest, and triceps
  • Legs – Quads, hamstrings, calves – heavy quads
  • Arms – Biceps and triceps
  • Legs – Hamstrings, quads, and calves
  • 1 day off – Active day off

This split is meant for those that do have a lot of time to get into the gym.  In order to make this split work well, you will have to continue to implement cardio on your days off.

3rd Top Way to Lose Weight Fast – Rest

Thirdly, resting is an important part of this entire equation. By taking rest days, your body will benefit in the following ways:

Rest is one of the top ways to lose weight fast. Fitmanfitness.com
  1. Prevents muscle fatigue
  2. Allows time for recovery
  3. Reduces risk of injury
  4. Improves performance
  5. Supports healthy sleep

So, when you work out and lift weights, you are actually making small tears in your muscles. When you rest, those muscle fibers repair and grow. And when you have more muscle, you’ll burn more calories at rest. That’s because muscle burns more energy than fat. (1)

Now, you may be asking yourself, how am I supposed to rest during a 5 or 6-day split? Well, I have constructed those splits to have at least a day of rest between body parts. Also, you want to be getting enough rest in the evening. Both your body and your muscles need rest.

Conclusion

Your nutrition, your workouts, and your rest are all the most important and top ways to lose weight fast. Above all, these principles all come down to keeping your everyday life simple yet structured. Additionally, Don’t fall for any unhealthy pills, substances, or gimmicks to make you lose weight. Keep your life STRUCTURED, and it will happen! Once you have mastered these areas, you WILL lose weight.

  1. Nunez, Kirsten https://www.healthline.com/health/exercise-fitness/rest-day#doing-rest-right

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