fitness > bust-your-way-through-weight-loss-plateau

weight training methods like superset, Triset, giant set and circuit training. Superset is doing 2 exercises back to back with no rest. The exercise can be for opposing muscle or within the same muscle group, for example, biceps and triceps, upper chest and middle chest or hamstrings and quads.

An example of a bicep and triceps superset exercise:

Standing bicep barbell curls.
Standing cable triceps press down.
Triset is a combination of 3 exercises for a particular muscle group with no rest in between. A good muscle group that you can use Triset for is triceps, legs and shoulders. The muscles involved in this set should be different. An example of a shoulder Triset is:

Bent over dumbbell rear delt flyes
Standing dumbbell lateral raises
Standing dumbbell front delt raises

A giant set would be a combo of 4 exercises with no rest in between. Use this for large muscle groups only like legs, chest and back. An example of a leg giant set would be:

Barbell squats
Leg press
Leg curls
Straight leg dead lift
The rep range for these combinations would be 8, 10 and 12. Do 3 of each.

Circuit training is a routine where cardio and weight training is combined to increase intensity. It?s a very good routine for defeating exercise plateau. In a program that consists of 10 intervals, one interval will consist of 2-weight training exercises and one high intensity cardio for 2-3 mins as a mark. The circuit is fast moving keeping the heart rate elevated at 80% of the targeted heart rate. The targeted heart rate can be calculated by taking 220 minus your age and then minus your resting heart rate. With the final figure, you add back on your resting heart rate. That is your targeted heart rate. Another excellent way to overcome weight loss exercise plateau is by doing different form of cardio machine, with different terrains and of course with different intensity. If you find just jogging constantly for 1 hour is boring, then include some higher intensity training like HIIT cardio training, Fartlek training, or pyramid style running. This will give some twist to your cardio workout and you will be looking forward to the next session. Using different cardio machines occasionally can help your overcome exercise plateau as well. Different cardio equipment uses different muscle group like for example the treadmill use a lot of quad, hamstring and calf muscles but using the stepper or the stair climber, you can incorporate the butt muscles more, where else with the rower, you include the upper body as well. By using different muscle groups for your cardio, the body is kept guessing and this will help you break down that exercise plateau.

Changing the combination of muscle groups to workout can also help you get past that weight loss plateau. It?s not necessary that chest have to be trained with biceps or back muscles with triceps. For one month you can do a push and pull combination, for example training chest (push) and back (pull) or shoulder (pull) and legs (push) or training one muscle group a day. Take an active rest for increased effectiveness in overcoming exercise plateau. Too much of a good thing is not good. For one week, stay active to keep the calories down but stay away from the gym! Go for sports and outdoor activities. This will give your muscles and joints a good full rest, and your mind too. Then when you make a comeback, it will be explosive.

The key for a successful weight loss program is to keep trying new workouts and ideas. Keep the body guessing!

Losing weight and getting that dream body is not easy but it is definitely not impossible if you know the right workout and dieting tips and guide. Visit http://www.weightloss-ways.com for free weight loss guide and tips!

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