The end of summer is a perfect time to focus on cross-training workouts that help you make the most of the great outdoors. The benefits of cross training are outlined below, along with some great ways to get active and conquer new fitness challenges.
Benefits of Cross Training
Especially if you are preparing for competition it is important to focus the bulk of your time on preparing for your specific event. The key is to not overdo it. Cross training can help you avoid overuse injuries and introduce variety to keep interest and motivation to exercise high. Another really important benefit is the attention you can devote to muscles that may be neglected if you focused solely on your lifting program. Because bodies adapt quickly, cross-training offers the advantages of mixing things up while helping you build overall strength, stamina and cardiovascular help.
Tabata is a kind of HIIT (high-intensity interval training) that challenges you to work at the maximum level of exertion. The most common practice is to complete eight rounds of exercise in four minutes. Tabata helps you burn fat and build endurance. There are many ways to put together a circuit. Here is one to try, courtesy of Obi Obadike.
- SUICIDES (single cone sprint drill): 1 set of max reps in 20 seconds, 10 seconds rest (set cones 5 feet apart and run back and forth between them)
- OVERHEAD SLAM: 1 set of max reps in 20 seconds, 10 seconds rest
- AIR SQUAT: 1 set of max reps in 20 seconds, 10 seconds rest
- HEAVY BAG THRUST: 1 set of max reps in 20 seconds, 10 seconds rest
You can also build your own circuit using exercises that target your focus areas. Although Obadike’s example shows four exercises to complete for the eight rounds you can also choose to do the same exercise for each of the eight rounds. Head for the nearest field or even your backyard and give it a go.
Sounds crazy, but yoga does even a bodybuilding body good. Heavy lifting places a significant demand on joints and muscles. Back trouble is not uncommon. As you build bulk tightened muscles may also result in reduced flexibility. Enter yoga. Gentle stretching can release tight muscles, eliminate back pain and improve flexibility. Yoga may also improve your focus and mood, making you more competitive. Check your local paper for classes at a park nearby.
Stand Up Paddle Boarding
Enjoy the warm water and get a total body workout to boot. Stand up paddle boarding improves balance, cardiovascular health and gives you a good aerobic workout. Probably the best benefit for bodybuilders is the core strength it builds. Core strength is critical for lifting. Stand up paddle boarding recruits your back, abs, your entire core to help you stay balanced.
The last days of summer are upon us. Head outdoors for a little cross training so when you hit the gym again you are refreshed and feeling a bit strong physically and mentally. Whether your goal is to gain or bulk up, lose/cut or build muscle and strength you really need a solid fitness WITH your nutrition plan to achieve results. Here are some tips to get started.
Fall lasts for three months beginning in late September. That means whatever you set out to achieve should be something you can realistically accomplish within that time frame. Checklist or performance, rather than long-term, goals are appropriate here. For example, if you are cutting you might determine a minimum number of days for cardio and lifting that you will commit to faithfully each week. If your goal is bulking or building strength you may decide that by the end of fall you will be able to complete a specific number of reps at a particular weight.
Include Nutritional Support
Your body needs adequate nutritional support to perform. The number and quality of the calories you take in will make the difference between the success and failure of your plan. For bulking you will want to include protein-rich foods such as:
- Lean, grass-fed beef
- Skinless turkey or chicken breasts
- Greek yogurt
- Protein shakes
Other excellent choices include nuts, beans, and potatoes. For cutting you will want to include:
- Non-starchy vegetables such as asparagus, kale, zucchini, broccoli, cucumbers, and carrots.
- Greek yogurt with raspberries
- Egg whites
- Protein shakes
- Brown rice
- Lean meats
Once each week write out your calorie and nutrient goals and develop an appropriate meal plan. Don’t try to wing it. Bulking diets typically require 5 to 6 meals daily as well as a ratio of body weight to protein, calorie and carb consumption that you must plan to be successful. For example, you should plan to consume at least one gram of protein per pound of body weight each day during the bulking cycle. Know what you are going to eat as well as how and when you plan to exercise before you start each week.
Decide on Supplements
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Determine How the Fall Goal Fits into Your Long-Term Plan
Your fall goal should represent short-term progress toward a longer-term goal. As you develop your plan, think about how it relates to where you’d like to end up. Count on Crazymass as you plan. We offer a superior selection of legal steroids that give you the extra boost you need to meet any fitness goal.
We are a team of bodybuilding experts and fitness coaches who thrive to educate others on the importance of a healthy lifestyle. CrazyMass helps bodybuilders around the world build muscle mass, increase strength, cut fat, and reach their workout goals. Our all-natural supplements are made in the USA and only use high-quality, certified ingredients.